bikini body for you
by
nokcha
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bikini body for you
5,195 Followers
5 Essential Moves for Beautiful Obliques
Upright Oblique Twist If you don't have a mini exercise ball, grab multiple towels (it won't have the same effect but it will give you some resistance to work with) - Holding a dumbbell in each hand, sit on floor with knees bent, feet flat and ball behind lower back. - Lift arms to shoulder level in front of you, palms down. Wood-Chop Crunch For beginners you can lose the dumbbell, but for the real benefits of the workout you want that added weight! - Holding a dumbbell in each hand, lie face up on floor with knees bent 90 degrees, and arms out to sides, slightly bent with palms up. - Keeping arms slightly bent, raise dumbbells to touch above chest. - Lift head and shoulders off floor and reach dumbbells by right hip; then return to center and lower to start. - Repeat to left side. Do all reps, alternating sides. Roman Rotator Standing ab workouts are essential for getting that toned core that you want, so get off that matt! - Stand with feet shoulder-width apart, knees slightly bent, and lift bent elbows in front of you at shoulder height, palms facing each other. - Rotate torso and arms together diagonally up toward left. Toe Tap You can do this move any time you're sitting down. Try it at work, at home, in the park! - Sit on edge of bench and place palms behind you on seat, fingers forward. - Maintaining a neutral spine, lean back slightly and lift legs, knees bent 90 degrees off ground. - Keeping chest lifted, shoulders back and right knee still, touch ground with left toe, then raise left knee back to start position. - Switch sides and repeat to complete one rep. Do 10 reps. Magic Carpet Ride It's sounds like all fun and games but it actually is a serious workout! Plus, you can even clean your floors while you work out ;) - Start on an uncarpeted floor in full push-up position, balancing on hands and toes, arms extended, a folded towel underneath feet. - Contract abs and bring knees in toward chest.