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Toned stomach is not only crunches. You have to work (not just large central) to get all the muscles AB a really hard center.
That is why this training is based on the popular Abs class Laurie Ahlstrom, band manager is based, exercises in the sport club of Los Angeles / Washington, DC, is also effective. Give it 10 minutes a day for three days a week, add in some cardio, and you will lose 2 inches in 4 weeks.
Supported Buffets
(Working side and the central ABS and outer thighs and arms)
Get on your knees and sit on the left side of the body over an exercise ball. Press the left hand on the ground on the other side of the ball and stretch the legs, the pressure on the outer left foot on the floor and lifted his right leg to hip height so your leg is in line with hips and shoulders. Extend your right arm toward the ceiling. Hold for 60 seconds or as long as you can, then switch sides and repeat.
Trainer Tip: To work until advanced stages, starting with the leg and bent knee resting on the mat (not to increase the thigh); Progress on both legs straight and stacked.
Tower
(Central works ABS, and inner thighs)
Begin lying with knees bent and feet together, feet tapping on the mat. Keep the ball in his hands on his chest. Make your chin to your chest and roll, rounded on her knees and reaching the hands and feet of the ball. Slow down again, holding the ball on his chest, legs bent and together. 6-8 reps.
Trainer Tip: To complete this step easier to do without the ball; it is more difficult to keep the ball between the knees.
Roll Hecht
(works the lower and lateral press and a butt, and shoulders)
Start in plank position with the ball under your hips and your hands directly under your shoulders. Lift the hips rolled the ball into the legs without bending the knees. Hold for several seconds, then slowly return to starting position. 6-8 reps.
Trainer Tip: To facilitate this step, bend your knees and bring the ball into the side of the chest; difficult to start with the ball under the legs and back to his feet.
Crunch Ball
(In the workplace and abs pages)
Lie face up on the ball with the hips, waist and back. Bend your right knee and lifting, put his right foot on the wall. Put your hands behind your head, elbows open to the sides. At 15-20 crunches, then the other side and repeat.
Advanced trainer Keep your abs engaged throughout the movement. The two heavy feet to increase the wall.
Toned stomach is not only crunches. You have to work (not just large central) to get all the muscles AB a really hard center.
That is why this training is based on the popular Abs class Laurie Ahlstrom, band manager is based, exercises in the sport club of Los Angeles / Washington, DC, is also effective. Give it 10 minutes a day for three days a week, add in some cardio, and you will lose 2 inches in 4 weeks.
(Working side and the central ABS and outer thighs and arms)
Get on your knees and sit on the left side of the body over an exercise ball. Press the left hand on the ground on the other side of the ball and stretch the legs, the pressure on the outer left foot on the floor and lifted his right leg to hip height so your leg is in line with hips and shoulders. Extend your right arm toward the ceiling. Hold for 60 seconds or as long as you can, then switch sides and repeat.
Trainer Tip: To work until advanced stages, starting with the leg and bent knee resting on the mat (not to increase the thigh); Progress on both legs straight and stacked.
Tower
(Central works ABS, and inner thighs)
Begin lying with knees bent and feet together, feet tapping on the mat. Keep the ball in his hands on his chest. Make your chin to your chest and roll, rounded on her knees and reaching the hands and feet of the ball. Slow down again, holding the ball on his chest, legs bent and together. 6-8 reps.
Trainer Tip: To complete this step easier to do without the ball; it is more difficult to keep the ball between the knees.
Roll Hecht
(works the lower and lateral press and a butt, and shoulders)
Start in plank position with the ball under your hips and your hands directly under your shoulders. Lift the hips rolled the ball into the legs without bending the knees. Hold for several seconds, then slowly return to starting position. 6-8 reps.
Trainer Tip: To facilitate this step, bend your knees and bring the ball into the side of the chest; difficult to start with the ball under the legs and back to his feet.
Crunch Ball
(In the workplace and abs pages)
Lie face up on the ball with the hips, waist and back. Bend your right knee and lifting, put his right foot on the wall. Put your hands behind your head, elbows open to the sides. At 15-20 crunches, then the other side and repeat.
Advanced trainer Keep your abs engaged throughout the movement. The two heavy feet to increase the wall.
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