Training Video 6

People have only recently begun paying attention to the core muscles. Core muscles are at the centre of almost everything we do, so they deserve your attention.

Bridge on the bench (Hold in that position for 45 secs. You can place a watch on the ground in front of you.)
Facing the ground, place your feet up on a bench behind you right on your toes with your arms straight out, wrists under your shoulders, pull in your stomach muscles (imagine there is a diamond in your belly-button and you have to hold it in there) and push your hips down making sure there is a natural curve to your spine

Moving bridge (Repeat 10 times)
Facing the ground on a mat, rest in the bridge position on your elbows and toes, keeping your hips pressed under and your feet apart
Then bring your right arm up until it is straight, and then your left
And then lower back to your elbow, right arm first, then left
Make sure your hips are parallel to the floor

Bridge hold (variation for girls)
Facing the ground on a mat, rest in the bridge position on your elbows and toes, keeping your stomach muscles pressed into your lower back and your feet together
Shift your weight forward and hold for about 1 minute

Leg extensions (Great for stomach and lower abs, repeat 100 times)
Lie on your back with your arms by your side palms facing down
Bring your knees up but not tucking them in too close to your body, press your hips down
Stretch out your right leg then bring it back
Repeat with your left leg
Keep pushing your lower back down to avoid pressure on your lower back and try to go a bit faster

Keep working with me and I'll help you find the 'ab' in your 'flab'!

Category:

Howto & Style

Tags:

• fitness
• sport
• ab
• workout
• Masha
• training

[lips400]

very nice.

[theWaumsG]

you are a very beautiful woman, thankyou for your help on improving my core.