Quickie Workout #81- Ab-tastic!

Sunday, January 26, 2014

Today we are going to be focusing on the core.  Perform this routine 3 times a week, and you will start feeling stronger and see some definition around your mid-section.  You will need dumbbells or a closed jug of water for resistance.

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.  Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com)

Warm  up- 1 min squats, 1 min mountain climbers, 1 min jumping jacks/star jumps
30 sec each side- Teapot exercise- Standing up, have a weight or jug of water in one hand.  Place other hand on your waist. Lower the hand with the weight down as far as you can, while keeping the body in the same plane (don't lean forward or back). Return to standing position using the abdominal muscles on the other side.
1 min- Deadlift- Holding a dumbbell in each hand, start bent over with hands at shin level.  Keep back straight and stand up by simply moving the hips forward.  Arms just hang naturally.
1 min- Leg lifts
1 min- Supermans
1 min- Hip extensions
1 min- Mountain climbers
1 min- Ballet crunch- lay on back with feet on floor and knees bent.  Hold arms as if you are hugging a tree (or in first position). Start counter-/anti-clockwise and lift shoulder blades off the ground so you go up to the right (3 o'clock), rotate torso so arms are at 12 o'clock, then over to 9 o'clock and finally back down to the ground.
1 min- Reverse crunch
1 min- Ballet crunch clockwise
1 min- Burpees
30 sec each side- Side crunches- lay on back with feet on floor and knees bent.  Place finger tips on ears and keep elbows wide.  Drop knees to one side, but keep shoulders flat on ground.  Crunch for 30 seconds then drop knees to other side and crunch for another 30 seconds.

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