Don't put away your skinny jeans yet, do these exercises and you can beat the holiday belly bulge in four to six weeks!
1. AB BRACING:
The goal of this exercise is to stabilize your torso, this is the foundation of making ab exercises effective, and quality not quantity is the key! You will get the most of out your ab exercises if you practice this!
Lie on your back, knees bent, feet flat on the floor. Place your fingers on your hipbones and gently shift your pelvis slightly forward until there is a little space between your lower back and the floor.
Without moving your hipbones, suck you belly in! Pull in your belly button towards your spine keeping the knees bend.
Challenge: while you’re sucking in your belly pick one foot a few inches off the floor; start with your right, then extend your right foot few inches off the floor.
Automatically you should feel the instinct, the need to tightening your midsection! Yes, its working- those are your abs! Repeat with the other side, raising each leg gently, slow motion a few inches away from the floor and returning to feet flat on the floor.
Work 6 to 8 repetitions to start and gradually work up to 20 repetitions for each leg!
2. Lower Back and Abdominal Stabilizer:
This exercise is my ultimate favorite!!! Do it while you’re watching your TV show! Great way to get your exercises in!
Start position: lie on your back, knees bent, feet flat on the floor. Then lift feet off floor so your knees and thighs form a 90 degree/right angle. Reach both arms straight towards the ceiling.
Second, start the move! From the start position, extend your left arm over your head and straighten your right leg without moving your hipbones (keep in mind the ab brace).
Alternate with the right arm reach straight over your head and straighten your left leg without moving your hipbones, contracting your midsection throughout the movement.
Work 8-10 repetitions to start and gradually work up to 20 repetitions for each side!
3. The AB Twister:
Just like it sounds, you will be twisting.
Start Position: Lie on your back, with knees bend to from the right angle with your thighs, and arms reaching straight for the ceiling.
Then drop/lower both knees to the left side as you bring your arms towards your right side, stretch as far as you can while maintaining the natural curve in your back. Return to the start position, and then repeat movement on the opposite side.
Work 8-10 repetitions to start and gradually work up to 20 repetitions for each side!
Challenge: grab a 3 to 5 pound medicine ball or dumbbell; hold in-between your hands throughout the movement! Nice adding upper body challenge.
TIPS:
These exercises target your abs and you lower back muscles. This is the key to balance exercises and getting the results you want, as opposed to crunches that primarily isolate your upper abs.
1. Tighten your abdominal muscles through each exercise!
2. Can be considered a little more advance, but your breathing pattern is important: breath in on the stretch/relax phase and exhale when you are contracting or putting out the most effort.
3. Get the heart rate pulsing! Add a 30-minute fat burning cardio exercise at least 3 days a week and do exercises above 3 to 4 times a week.
4. Skip the 500 calorie loaded coffee and put in some of your favor tunes and do your exercises! (Save you a couple of bucks too). Do what you can! If you cannot do all your exercises at once, break up your routine throughout the day!
5. Most importantly stick to it! Get someone to join you!
Word of Caution:
Prior to starting any new exercise routine, or have had a recent change in your health status be sure you consult your doctor first! Be sure you are aware of you physical limitations and listen to your body.
Resources: Reebok University
http://fitnesspresenters.com/
I'm working on photos and illustrations but in the meantime- try these out and let me know how you do!
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