Workout of the Week: Abdominal/Core

Posted by OVERSTOCK DRUGSTORE on 25th Aug 2015


Six-Inch Hold

• Lie on your back. You can place your hands at your sides, Six-inch-holdor under the small of your back for extra support. 

• Keeping your abs tight, lift feet six inches off the floor and hold.

• You can do one rep holding this position as long as possible, or you could start with three reps of 30 seconds each, and work your way up.


V-Ups

V-ups• Lie flat on the floor with the lower back pressed into the ground and arms extended to behind your legs. The back of the shoulders should touch the floor and the palms facing the ceiling. Keep feet together and the toes pointed at the ceiling.

• In one movement lift the legs up, keeping them straight and race the upper body off the floor, reaching for the toes with your hands.

• Engage and squeeze the abdominal muscles as you reach for your toes.

• Slowly lower the body back down to the starting position.


Side Plank

Sideplank• Lie on your left side with your knees straight.

• Prop your upper body on your left elbow and forearm.

• Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds.

• Turn around so that you're lying on your right side and repeat.


Reverse Crunch

ReverseCrunch• To strengthen the entire abdominal area, lie on your back and extend your arms out to the side (or keep your hands behind your head if that is more comfortable.)

• Raise your knees and feet so they create a 90-degree angle.

• Contract your abdominals and exhale as you lift your hips off the floor with control; your knees will move toward your head. 

•Try to keep your knees at a right angle. Inhale and slowly lower. Repeat 8-12 times.


Six-Inch Flutters

Flutters• Start by lying flat on your back on a mat with your arms by your sides and your palms down. 

• Extend your legs fully out with a slight bend in your knees. Left your heels about 6 inches off they floor.

• Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all of the work and keep your abs constant contracted throughout the excercise.

•Perform the abdominal flutter kicks in three sets of 15-20 repetitions. Instead of using reps, you can also do this exercise for an extended amount of time (like 30-60 secs before resting)

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