How was Free Style Day? Have you recovered? I biked, walked, worked out, and took some more blog pics. Somehow my camera, tripod and weights weighed more than I thought! Definitely felt it on the way up the hill on my bike. Let me know what you think of the photos. Do they help you?
Today is ab day. This is the area where I’m seeing the biggest results, so I am able to work through the pain. (The lying leg raises kill me every time.)Ready? Let’s do this!
1) Supine Vacuum: Get into crunch starting position. Exhale and pull your belly button down toward your spine. Now the tricky part – HOLD for 15 seconds. (If you are able to, hold the vacuum for 20 or 30 seconds.) Do 5.
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| Supine Vacuum – Inhale |
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| Supine Vacuum – Exhale and hold |
2) Opposite arm and leg raises: Get on all fours, extend your right arm straight out in front of you and extend your left leg straight out and up. Your arm, leg and trunk should make a straight line. Reach, reach, reach for a few seconds, then bring your arm and leg in. Repeat on the other side – with left arm and right leg. Do 30-40 (15-20 per side).
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| Start on all fours |
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| Extend left arm and right leg (then alternate sides) |
3) Lying Leg Raises: Lie flat on your back with your hands at your sides. Slide hands, palms down, beneath your lower back / top of butt cheeks. Keep your legs straight, with feet flexed (toes pointing up), and slowly raise your legs up so ankles, knees and hips form a straight line. Lower your legs slowly using your hands to cushion your lower back. Do 10, take a break, then do 2 more sets of 10 (total: 30).
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| Lying Leg Raise – start position |
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| Lower legs slowly |
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| Take a moment and repeat |
You did it! Nice work!
