Tone Your Abs and Legs With These Hard-Core Moves

Having trouble keeping in shape? We can help each other...even if you're not overweight, we all need healthy hearts and lungs and muscles.

Moderators: Mike Brooks, Gary

Tone Your Abs and Legs With These Hard-Core Moves

Postby Mike Brooks » Thu Nov 12, 2009 7:44 am

We all have a trouble zone that makes us crazy when we're trying on new clothes. Were you ever dying to fit into a pair of cool new jeans, but they wouldn't budge past the middle of your thighs? We've all been there, right? Or ever had the dreaded "muffin top" — where your middle is hanging over the waistband? Not cute. Trust me, some heart-pumping cardio is going to make a world of difference in helping you burn off the fat. And doing these three killer moves will really help you sculpt those skinny-jean trouble zones even more!

If you're a beginner, try to do 12 reps and 3 sets of each move along with cardio intervals. Or if you're advanced, try 20 reps and 3 sets to go along with cardio intervals.

Donkey Kick

Start on your hands and knees, with your knees directly under your hips and your wrists in line with your shoulders. Keep your back and neck straight and look forward. Shift your weight to your left leg.
With your hands still firmly planted on the ground, kick your right leg up and back behind you until it is straight. Keep your foot flexed so that your toes are pointing toward the floor. Slowly bring your right knee back to the ground. Repeat all the reps on the same side, then switch to the opposite side and repeat. Keep checking your form to make sure your shoulders are always in line with your wrists.
Crossover Lunge

Stand up straight with your feet hip-width apart. Step your left foot diagonally forward and across the right foot. If you were standing in the middle of a clock facing the number 12, you would bring your left foot across the body and place it on the 1. Slowly lower your right knee until the left leg is parallel to the floor
Then, using the left leg, exhale and push yourself back into your first step. Repeat the same motion with the right leg, only this time bring your right leg forward and place it on the number 11.
Pike Crunch

From a kneeling position, place your abdomen on a body ball and roll the body along the ball until your ankles rest on the top of the ball. Your shoulders should be aligned directly over your hands.
Contracting your abdominal muscles, exhale and pull the ball forward using your legs.
As your glutes rise, keep your upper body stable so that your shoulders stay aligned with your hands.
In the finished position, your toes should be resting on the ball. Return to the starting position and repeat.
Trust in the Lord with all your heart, and lean not into your own understanding, Proverbs 3:5
User avatar
Mike Brooks
Site Admin
 
Posts: 2785
Joined: Tue Sep 11, 2007 7:53 am
Location: Aspen Park, Colorado

Return to Exercise

Who is online

Users browsing this forum: No registered users and 1 guest

cron