Below is ab work out #1 I did the first month. As the month progressed Daniel added new ab exercises and added a 10 lb. weight on my back as I did these. (That was fun…NOT!)
Unlike the other exercises, these can be done at a home or anywhere else (within reason, of course.) Use a mat for these exercises. In the coming weeks I will post You Tube videos of these exercises for your reference.
1. Planks. Pretend you are doing a push up, only don’t go down. Just stay in the “up” position and hold there for a minute…it will be the longest minute of your life…unless you’re waiting in line for the ladies room at a concert and the person ahead of you says she’ll just be a minute. That minute is probably longer than a plank minute. I don’t know – it’s a toss up.
2. Side Planks. Go on your side. Lift up your body keeping just your right arm (elbow to hand) and side of your foot on the floor. Your left arm should be raised directly above your chest, reaching toward the ceiling. Hold position for a minute. Switch to your other side and repeat for one minute.
3. Levers. Keep your back and head on the mat. Raise your legs all the way up while keeping your lower back/butt on the mat. At the same time reach your arms up until they almost touch your feet while keeping your head and back on the ground. Do this for one minute.
4. SB (stability ball) Crunches. Roll down the stability ball so it is positioned under your shoulder blades. Balancing on our legs with your feet about hip distance apartm, keep the rest of your core held up and level with your upper body. Slowly lift up your chest part way and do a crunch, keeping your head and neck aligned. Do this for one minute.
These for exercises make one set. Repeat this for a total of three times.
Planks just killed me at first. Not only did I take about a minute rest between each exercise, but sometimes I couldn’t even hold the position for the full minute. But now I can, and so will you!
Note – This work out is for information purposes. Always consult your doctor before beginning any exercise program. Also, it helps to get a trainer. If you want to contact Daniel for training sessions, please tell him you saw this blog! His email is: email@example.com.
Sheslosingit.net (c) 2012 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, and artwork, may be reproduced or copied without written permission.