Tuesday, January 10, 2012

Mini Abs Routine, Major Results

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By Rachel Crocker; Photography Paul Buceta; Model Midori Rutledge; Hair & Makeup Valeria Nova; Styling Nadia Pizzimenti 

Today I'm taking it easy. It's been a hard week of exercises and I want to give myself a great ab routine and then stretch at the end. I did 3 sets of 25 reps.



V-up

Target Muscles: rectus abdominis

Set Up: Lie faceup on a mat, with your legs extended and arms overhead as shown [A].

Action: Raise both legs toward the ceiling; at the same time, lift your shoulders and upper back from the mat and reach your arms toward your shins [B]. Slowly return to the start.

Obliques crunch

Target Muscles: obliques, rectus abdominis

Set Up: Begin by lying faceup on a mat. Place your hands lightly behind your head and lift your legs, with your knees bent to 90 degrees and calves parallel to the floor as shown. (Beginners: Leave your feet on the ground.)

Action: Contract your abs and lift your shoulders from the mat. As you rise, rotate through your waist to direct your right elbow towards your left knee; immediately turn to the right, directing your left elbow towards

Supine leg lift

Target Muscles: rectus abdominis

Set Up: Lie faceup on a mat, with your legs extended and raised a few inches from the floor. Place your hands behind your head and raise your shoulders from the ground.

Action: Slowly alternate lifting one leg until it points towards the ceiling, then the other. (Lifting each leg once counts as a single rep.) Remember to breathe and keep your shoulders lifted from the mat throughout your set.

Standing rotations

Target Muscles: obliques

Set Up: Stand with your feet about shoulder-width apart. Place your hands lightly behind your head.

Action: Using your abs, not the momentum of your shoulders, and without pulling on your head or neck, rotate through your waist to the left, then the right. (One rotation to each side is one rep.) Your speed should be fairly quick but controlled, and keep your elbows in line with your ears as you move.

By Rachel Crocker; Photography Paul Buceta; Model Midori Rutledge; Hair & Makeup Valeria Nova; Styling Nadia Pizzimenti     
source: http://www.oxygenmag.com/Training/Slideshows/Mini-Abs-Routine-Major-Results.aspx

9 comments:

  1. Where did the exercise shorts in the pic at the top come from?

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  2. I don't know where these shorts came from but I do know of a good place to get fitness ware.


    Here is where I got my, oh so cute, shorts from.

    OLD NAVY
    http://oldnavy.gap.com/browse/product.do?pid=810776072&tid=onfr1r&redirect=true

    This is another great place to get cool fitness clothes.

    Physique Bodyware USA
    http://www.physiquebodywareusa.com/category.asp?category=Womens_Workout_Shorts

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  3. The shorts are from a yoga store called LuLuLemon :-) I have a TON!

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  4. The V-ups are a little too challenging for me. Is there an alternative to them for this workout? Thanks! And thanks for posting so many great routines- I've been making my way through doing as best as I can :)

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    Replies
    1. Boat pose. Begin in a seated position with your knees bent and your feet resting lightly on the ground as you balance on your sit bones (A). With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back. Extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs (B). Breathe comfortably throughout the move. Hold for 30 to 60 seconds. Make it harderAfter holding boat pose for 5 seconds, recline a bit more, and lower your legs, allowing your legs and torso to hover just a few inches off of the ground as you balance on your sacrum (the bone at the base of your spine). Hold this variation for 5 seconds, then rise back up and hold. 6-8 reps 

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  5. I have made it through the first week of this workout plan and LOVE it! Once we have more daylight hours (hard to fit everything in with two young kiddos) I would like to follow one of your running plans too! Awesome ab routine...v-ups I feel a little short one at 25 & next to at 15 & the supine leg lift I maxed at 20. Goal is to be able to do 25s all around! : )

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    Replies
    1. You did awesome. I was the same way when I first started them.

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  6. I have belly flab .. I want to get rid of the fat first and then get a good flat stomach. Will these exercises help in doing so.. And approximately how long will it take to see the results !! Please help. My wedding is coming up.

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    Replies
    1. You need a clean diet and wtch your sugar and salt intake. Drink only water. Stay away from all boxed foods such as crackets, chips, salted nuts... Eat salads, fruits, chicken, fish and whole wheat bread or flaxseed.

      Congrats on your wedding. How long will it take for belly fat to go away depends on how clean you make your diet.

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