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1. Russian Twist
Routine: Sit on glutes with feet raised up, then twist side to side with or without a weight (like a medicine ball).
Doing 3 sets of 10-20 repetitions will get a good burn in the muscles and a great workout. Use weight to increase difficulty.
2. Standing Oblique Crunch
Routine: Depending on the difficulty level you wish to achieve, lift one leg and keep it lifted throughout 10-20 repetitions, then switch sides. If you wish the difficulty level to be lower, tap the lifting foot down between repetitions.
Do 3 sets on each side.
3. Burpees
Routine: The more you focus on proper form and technique, the more your muscles will benefit from this exercise.Do 10-20 repetitions and 3 sets. Increase difficulty by doing more repetitions with less rest in between sets.
4. Scissors Abdominal Exercise
Routine: In the video, the legs cross over each other (make sure to alternate legs that cross on top), and a second option for the exercise is legs alternating going straight up and down.
Both exercises can challenge the body and try doing 10-20 repetitions and 3 sets.
5. Plank and Side Plank
Routine: The basic plank requires a stable position to be maintained of the body, the hips low and in line with the shoulders, and the subject to breathe while holding the contraction. The side plank requires balancing on one forearm and shoulder and the feet to be stacked to keep the body in line.
Both exercises can be held 15-30 seconds and repeated 3 time to achieve a benefit for the muscles.
6. Plank Stability on Exercise Ball
Routine: Now a variation of the Plank is on the stability ball. The stability ball is a wonderful tool to activate the core stability muscles and can add an extra challenge and difficulty to an already difficult exercise. To challenge the body even more, a leg or arm can be raised up to cause the body to have to stabilize even more. Remember to work out at your level as to not cause injury. Use the ball as a tool to achieve a greater challenge when you are ready.
Perform 10-20 repetitions and 3 sets.
7. Bridges
Routine: The Bridge is a fantastic exercise to strengthen the lower back muscles, glutes, and core muscles. Squeezing and contracting these muscles when raising the hips off the floor can help increase metabolism and give the muscles a good burn so that those muscles targeted can become more toned.Perform 10-20 repetitions of this exercise and 3 sets. To increase difficulty, raise on leg and perform all sets on one side and then switch sides.
One thing to worry about with these moves though is bulking up your tummy area. Building abdominal muscle is great, but be sure to pair it with cardio so that you can burn the fat around your middle too!
I do Russian Twists when I'm bored of studying haha!
Thank you for explain.
Thank you for the Work
Thanks for some of the video explanations!