Anda di halaman 1dari 5

1.

Onanexercisemat,
Stretchout

thembackupto

lieonyourback,armsalongsideyourbody,palmsfacingdownwards.
yourlegsinfrontofyouandpressyourfeettogether.
2.Contractyourabsandslowlyraiseyourlegsfromtheground.Stopwhen
youveformeda45degreeangle.
3.Gentlyloweryourlegsuntiltheyretwoinchesfromtheground,andbring
a45degreeangle.

1. On an exercise mat, lie on your back, knees bent at a 90-degree angle


and feet flat on the ground.
2. Place your hands (one on top of the other) behind your head to
support your neck.
3. Without pushing your head with your hands, contract your abdominal
muscles to lift your right shoulder from the ground and bringing it to your
center. Your body will thus lightly be turned towards the left.
4. Keep the position for 1 or 2 seconds and bring your right shoulder
back to the ground.
5. Do 2 series of 10 repetitions and then switch to the left shoulder.

Sitontheedgeofaworkoutbench,yourlegsparalleltothebench.Holdontothebench
withbothhandsoneithersideofyourbutt.Bringyourlegsuptowardsyouasifcurling
intoaball.(Becareful:yourfeetshouldnottouchthebench.)Thenstretchoutyourlegsin
frontofyou,atthesametimebendingyourupperbodybackwards.Youllfeelastrainin
yourabsandyouneedtoholdyourselfupwithyourarms.Bringyourlegsbacktotheir
originalpositionandrepeat.

Repeatthemovement10times.Pausefor30secondsanddoasecondset.
Start by lying flat on the floor. Place your hands behind your head with
your elbows pointing outwards. Lift your legs so that your thighs are
forming a 90 degree angle with the ground, your knees bent, forming a
90 degree angle between your thighs and calves. Slowly start pedaling
as if you were on a bicycle. Touch your left elbow to your right knee, then
your right elbow to your left knee, repeating the movement nine times.
Rest for 10 seconds, then do another set of 10 movements.

Start by lying flat on the floor. Place your heels on an exercise ball. Lift
your hips off the floor by tightening your abs and squeezing your
buttocks until your body forms a straight line (a diagonal between the top
of the ball and the floor). Count to five, then slowly lower your hips back
to the ground. To make this exercise harder, do the same exercise but
with your arms crossed over your chest.
Do two sets of 10 repetitions

Lie down with your arms on either sides of your body and your palms
turned towards the ground. Keeping your legs together, bend your knees
at a 90 degree angle and lift your feet off the ground. Your thighs should
be perpendicular to the ground. While making sure to keep your back to
the ground, slowly bring your thighs towards your torso, keeping your
knees bent at a 90 degree angle. Lower your hips and repeat the
movement. Make sure to avoid swinging your hips when lifting your legs.
Do two sets of 10 repetitions.
Start by lying on your right side and pushing up with your right arm,
keeping it perpendicular with the ground. Squeeze your abs so that your
body forms a straight, diagonal line between your arm and the ground.
Your feet should be stacked one on top of the other. Straighten your left
arm so that it is aligned with your right arm, then sweep your left arm
down without letting it touch the ground (you can bend it underneath
your torso), rotating your body clockwise by 90 degrees (towards the
floor) without moving your right arm. You should be balancing the weight
of your body on your right arm. Keep your abs squeezed and hold the
position for three seconds, before slowly regaining the starting position.
Do one set of 5 repetitions, then another set of 5 reps starting on your
left side. If this is too easy, gradually work your way up to 10 reps per
side.
Person 1 works on: Oblique abs
Person 2 works on: Oblique abs
Person 1 and 2 sit back to back on the ground with
their legs extended and knees slightly bent. Person
1 holds a medicine ball and gives it to person 2,
turning only her upper body towards the left.
Person 2 turns her upper body towards the right,
takes the ball, and then turns to her left (Person 1
turns to her right at the same time) and hands the
ball back to person 1. Continue the exchange until
each person has held the ball 20 times.

Lie down on your back, with your elbows bent and your hands behind your
head. Put your feet flat on the ground so that your thighs and calves form a 90
degree angle. Lift your legs up from the ground, keeping your knees squeezed
together, and your legs bent at the same angle. Move your legs towards the
ground on your left side maintaining the angle, while keeping your upper body
static and flat on the ground. Slowly bring your legs back up towards the centre,
before moving them towards the ground on the right side, and so on.
Do two sets of 10 reps (one rep = each time your move your legs down to one
side).

For this exercise, youll need a broomstick or something similar. When you
begin the exercise, be sure to not turn your body too quickly or briskly, so as to
avoid injury.
Sit with your back straight on a bench or chair. Place the broom stick on the
nape of your neck and position your hands at both extremities, palms facing
downward. Gently turn your upper body towards the left until the stick is turned
at a 90-degree angle (or less if you are not capable). Return to the start position
and gently turn your body toward the right. Do 2 sets of 15 repetitions. (Count
one repetition when youve turned both left and right once.)

The fact that this exercise works both the arms and legs simultaneously makes
it great for your balance.
Lay down on your stomach. Stretch your arms out above your head. Keeping
your hips pressed towards the floor, lightly raise your right arm and left leg off
the ground. Return to the start position by bringing your arm and leg down.
Repeat with the left arm and right leg. Do 2 sets of 12 repetitions. (Count one
repetition when youve raised both the right and left arms.)

This exercise works all of the abdominal muscles, including the obliques and the
middle of the stomach.
Lay down on your back, your feet shoulder-width apart and your arms along the
length of your body. Bring your feet back towards your butt so that your thighs and
calves form a 45-degree angle. Lightly raise your upper body from the ground and
feel your abs contract. Touch your left foot with your left hand and your right foot
with your right hand keeping your lower back in contact with the ground.
Do 2 sets of 10 repetitions. (Count one repetition when youve touched the left and
right feet.)

Thisexerciseworksalargevarietyofmusclesinthehipregionaswellastheobliques.Also,itcaneasily
executednearlyanywhereandanytime.
Standwithyourfeetshoulderwidthapart.Placeyourhandsonyourhipsandkeepkneesslightybent.
Usingyourhips,makesmallcirclesinaclockwisemotion.Gradually,makeyourcirclesbiggerwhile
increasingthespeed.Trytokeepthecirclesasroundasyoucan.Whenyou'vecompleted10smallcircles
and10largecircles,switchdirection.Repeattwiceineachdirection.

This is a great workout for your abdominal muscles. The level of difficulty of this
exercise is fairly high, so be sure to lower the number of repetitions to 8 if you
need to, and gradually work your way up to 10.
Get on your knees (on a mat, if youd prefer), keeping them shoulder-width apart.
Do not rest your butt on your feet. Keep your upper body straight so that your
calves and the rest of your body (torso aligned with thighs) form a 90-degree
angle. Contract your ab muscles and lean backwards, keeping your back straight.
Lean only as far as you can so as to not injure yourself. Return to the initial
position.
Do 2 sets of 12 reps.

This highly-efficient exercise works the entire abdominal region. You can even do
it while sitting at your desk at work.
Sit with your back straight against the back of your chair and press your fists on
both sides of your butt. Raise your legs with your knees bent, until your knees are
level with your chest. Hold the position for two seconds, then unbend your knees,
straightening them as much as you can and hold for another two seconds. Bend
your knees and slowly bring your legs back to the initial position.
Do 2 sets of 10 reps.

Sit on the edge of the couch, legs extended out in front of you, heels on the floor.
Place your hands on both sides of your body and hold yourself up. Transfer your
weight to the left side of your butt, lifting your right hip as much as you can and
extending your legs and upper body. Lift your heels off the floor, bend your knees
and bring them toward you. Hold this position for two seconds and then gently
lower your legs. Do the same for the other side of your body and do three sets of
10. This exercise will work your obliques, thighs, calves and arms.

Lie down on your back, leaning on your forearms in back of you. Keep your
legs parallel to the ground, and perform a back-and-forth movement with your
legs by alternately bringing your knees towards your chest.

Lie down on your back, leaning on your forearms in back of you. Keep your
legs parallel to the ground, and perform a back-and-forth movement with your
legs by alternately bringing your knees towards your chest.

Sit on your butt, knees bent, and with your feet on the ground. Keep your
chest at an incline. Rotate your upper body from left to right, with your arms
stretched out. Be sure to not rest your back on the ground while performing
these movements. Your arms should hover over your knees.

Lie down on your back, knees bent at a 90 degree angle, and your hands
behind your neck. Keep your legs crossed at the knees. While raising your
back from the ground, raise your left shoulder until your left elbow touches
your right knee. Slowly lower yourself again until your elbow touches the
ground. Then perform the same movement with the opposite side of your
body (raise your right shoulder until your right elbow touches your left
knee).