Has the winter weight collected around your waist?  Target those muffin tops with a few fat melting exercises!

 

BICYCLE CRUNCH

Lie face up with knees bent into chest, hands behind head.

Bend left knee into chest as right leg extends out almost parallel to the floor and right shoulder turns into knee (keep elbows open wide and avoid pulling on head), pulsing shoulder and knee closer together twice.

Return to starting position and continue, alternating feet and arms each rep.

REPS:    20

SETS:     3

 

 

DONKEY KICKS

Begin on all fours; your hands placed shoulder width apart and your knees placed closely together

Keeping your knees bent, lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling, almost as if you’re kicking someone standing behind you (thus the name, donkey kick).

 

Reverse the motion by lowering the leg. Switch legs after each set.

REPS:   20

SETS:     3

 

MOUNTAIN CLIMBERS

Start in the push up position with your wrists under shoulders and body aligned from head to heels.

Drive your right knee toward the outside of your right elbow by lifting your leg and bending your knee.

Return to the beginning position.

Alternate and Repeat

REPS:   20

SETS:      3

 

 

PUSH UP

Begin in a push up position with your shoulders over your wrists, your feet together, and your body in a straight line.

Lower to a pushup, keep abs tight and back straight.

Straighten your arms to return to start.

REPS:   20

SETS:      3

 

 

 

 

SIDE PLANKS

Lie on your right side with your legs straight.

Prop yourself up with your right forearm so your body forms a diagonal line.

Rest your left hand on your hip.

Brace your abs and hold for 60 seconds. If you can’t make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute.

Be sure your hips and knees stay off the floor.  Repeat on the left side.

SETS:      3

 

SIDE LYING LEG RAISES

Start on your side with your legs extended, pointing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the duration of the series.

Lift your top leg up as high as you can and hold for 10 counts, then lower it down.

Repeat on the other side.

REPS:   10

SETS:      3 per side

 

LEG RAISES

While lying on your back, place your hands either under your bum, or next to your sides.

Pull in your tummy and lift your legs up, pointing your toes to the ceiling.

Slowly lower both legs half way down and hold for 10 counts and lift back up again.

REPS:   10

SETS:      2 per side

 

 

TOE TOUCH TWISTS

Place your feet shoulder width apart, placing your hands on your hips and your knee straight.

Here is the twist – you are going to then touch your left toes with your right fingers and then do the reverse- touch your right toes with your left fingers.

REPS:   20

SETS:      3

 

 

 

TOE TOUCHES

Lie on the floor face up with your feet together and your legs lifted off the ground to make an L shape

Reach up and touch your toes

Return toward the starting position

Repeat

REPS:   20

SETS:      3

 

 

BRIDGE

 

Lie on your back with hands by your side, knees bent and feet flat on the floor (under the knees)

Press your feet into the floor as you tighten your butt and abs, and lift your hips up to create a straight line from knees to shoulders

Hold the position in good form (tense the core, trying to pull your bell button back toward the spine) aiming for 20-30 seconds

Lower yourself back down to the floor

REPS:   20

SETS:      3

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