While in regular plank stance (aka holding your body in a straight line while balancing on the balls of your toes and elbows), lift your hips up high and bend your body to create an arch. Very slowly, as you count to five, lower yourself back down on the bed, back into a flat position. Very slowly, lift yourself up to a sitting position, reaching your arms down as if to touch your toes. Lying flat on the bed, stretch your legs straight and your arms straight above your head. Crunch up towards your legs. Repeat 10 times. Raise your legs high up off the bed to create a ‘butterfly’ shape. Lying on your back, place the soles of your feet together. Making sure you aren’t letting your hips rock from side to side. In a high plank position with palms on floor, take your left hand off the floor and tap your right shoulder lower your left hand back to the floor and repeat on the other side. Keep going until your arm and leg are just above the floor, being careful not to raise your back off the floor (this is key) then, as you inhale, slowly return to the starting position and repeat with the opposite limbs. Slowly lower your right arm behind your head and extend your left leg forwards at the same time, exhaling as you go. Engage your core and draw your belly button in to get your back as flat against the floor as possible – you shouldn’t be able to get a hand in between your back and the floor, and you need to maintain this throughout. Then lift your legs and bend your knees at 90° so your lower legs are parallel with the floor. Lie flat on your back with your arms extended towards the ceiling. It shouldn’t take any longer than ten minutes or so. As above, try the following once, twice or three times a week to complement your main workouts. Long has approved the following moves – so know that they’re not just any old ab moves, but PT-approved ab toning exercises. Just out of curiosity, tell me what music you’re listening to in the comments below, and let me know what kinds of workouts you would like to see next.A post shared by KAYLA ITSINES best ab toning exercises for beginners Throw on some comfortable clothes, turn on some music that motivates you, and get ready to move! You're going to love this one. Printable Bodyweight Cardio and Strength Workout: 50 Seconds Active, 10 Seconds Rest Warm Up and Cool Down not included, but strongly recommended Intervals of 50 Seconds Active, 10 Seconds Rest Methods: Pilates, cardio, and functional bodyweight movements that build core stability and lower body strength Targets: Butt, thighs, core (abs, obliques, and lower back)īenefits: Great for cardiovascular health, muscle tone, coordination, and strength Keep your self-talk positive, and be grateful to yourself that you made time for self-care through movement today. Watch your inner critic while you move through this workout. Essentially, it’s the same message we always share, but it feels more important now than ever-listen to your body, and just be willing to meet your own needs. That doesn't mean you can’t or shouldn’t work hard or push yourself - those aren’t negative things. Sometimes that stress can translate to reduced energy, and the need for lighter, more gentle workouts. Also, we’re living through some crazy stressful times. I use the wording “your body on that particular day” because these things are constantly fluctuating, and it’s a worthwhile project to cater to your body’s needs. Make this workout work for you! Especially when you’re working out at home by yourself, you are fully and totally in the driver’s seat. You are responsible for showing up, tuning into your workout and your body, maintaining good form, and managing the proper intensity that is right for you and your body on that particular day. These exercises should feel good! That doesn’t mean they shouldn’t feel difficult, or like work, but they shouldn’t cause you any pain (if you do feel pain with any of these movements, stop and talk to your doctor or a physical therapist). The workout is very versatile in that it can be made suitable for both beginner and advanced exercisers, depending on how fast you move, the depth of your ranges of motion, and whether or not you add any kind of resistance in the form of dumbbells, resistance bands, or ankle weights. This feel-good workout uses a combination of cardio, Pilates, and bodyweight strength movements to strengthen the lower body and core muscles.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |