Toned Abs by Christmas

15
Nov
Toned Abs by Christmas
Toned Abs by Christmas
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The number one problem area on most women is the abdominals.  Murfreesboro Athletic Club has a plan for women who want to have flat tummies by Christmas!  Get a six pack in 9 weeks!  With a few key moves to target your abs, you can define and tone this area in only 10 minutes a day!  Our health club is more than a gym membership, we are a Murfreesboro community cultivating healthy lifestyles and clean living.  By committing to these core exercises below 3 times a week, you will see the benefits of a healthy lifestyle by Christmas!  For each exercise, repeat movements for 45 seconds.  Stick with it, you won’t be disappointed!

Flutter Kicks

To begin, lie flat on your back.  Draw your belly button towards the floor, pressing your spine into the floor.  Lift both legs up, so they are pointing almost straight up towards ceiling.

Scissor your legs up and down one at a time, starting with left leg.  Move slowly, pointing your toes.  Continue for 45 seconds.

Oblique Crunch

These are excellent at targeting those pesky rolls so affectionately known as ‘love handles’.

Begin by lying on the floor on your back, knees up, feet on floor.  Cross left foot over right knee, hands behind head. Keeping lower back pressed into the floor, lift shoulder blades off the floor and curl your upper body diagonally across your body towards left knee.  Contract abs and obliques as hard as you can at the top of the movement.  Repeat for 45 seconds.

Switch Sides!!

Side Plank Hip Raise

This exercise really stabilizes and strengthens your core.

To begin, lay on your right side on the floor.  Bring your arm to rest on your right elbow, and your right forearm to rest on floor.  Extend legs straight out, so you are completely on your right side.

Start by exhaling and using the muscles in your core, to lift your hips and buttocks off the ground.  The only contact points your body should have with the ground at this point is your elbow, fore-arm and feet.  Make sure your body is in a straight, diagonal line from your shoulders to feet.  Lower your hips towards the floor and then raise it back to starting position.   Repeat for 45 seconds.

Russian Twists

Sit on ground to begin.  Bend your knees and place heels about a foot from buttocks.  Lean back slightly, but keep back straight- don’t round your spine!

Place arms straight in front of you clasping both hands together.  Spin your naval to your spine and twist slowly to the left, keeping hands clasped and briefly touch the floor.  Then rotate to the right, keeping hands clasped repeating same movement.  Continue for 45 seconds.

Toe Touch Crunches

To begin, lie down on floor with back pressed against the floor.  Arms should be lying at your sides with palms facing down.  Legs should be touching each other.  Slowly elevate legs up in air until they are perpendicular to the floor with a slight bend at the knees.  Your feet should be parallel to the floor.  Put arms straight up in the air in front of you at a 45 degree angle from the floor.  This is the starting position.  While keeping back pressed against floor, slowly lift torso and use hands to touch your toes.  Slowly lower torso and arms back down to starting position.  Repeat for 45 seconds.

Leg Pulls (Facing Down)

This special movement engages every part of your body- double score!

Start in a plank position with feet stretched behind you, hands on floor under shoulders.  Lift one leg from the floor a few inches, return to mat and extend other leg.  Repeat for 45 seconds.

Toe Taps

Sit with arms bent and braced behind you on the floor and legs bent in front of you.  Raise your toes off the ground and bring knees to a 90 degree angle.  Then slowly lower back towards the ground, just letting your toes barely kiss the ground before bringing them back up.  Do this for 45 seconds.

Knee Tuck Crunches

You are almost done!  Sit on floor, with knees bent in front of you, and hands balancing you, placed behind your buttocks on floor.  Lean back to start, lift your knees to your chest as you simultaneously crunch forward meeting your knees.  Then slowly and controlled, lean back, extending legs straight out in front of you.  Repeat for 45 seconds.

Tone Your Body and Grab Hold of A Better Life at Murfreesboro Athletic Club

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