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

Great Glutes in 20 Minutes!

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Before I go for a run today I'm doing this workout. So bang out 20 minutes of BUTT exercises and get jogging, running or walking!



Stability-ball Bridge with Leg Circles

Target Muscles: gluteus maximus, hamstrings, transverse abdominis

What To Do: Three sets of 20 reps (10 circles in each direction) on each leg.

Set Up: Lie on a mat with your heels resting on top of a stability ball [A].
Action: Slowly lift your hips from the ground until your body forms a straight line [B].

For the third part of this exercise, please continue to the next slide.

Stability-ball Bridge with Leg Circles

Action cont'd: Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.

KEEP IN MIND: Keep your circling leg pointing right up at the ceiling; don’t let it drop on an angle.

Hamstring Curl with Leg Lift


Target Muscles: gluteus maximus, hamstrings
What To Do: Three sets of 10 reps on each leg.

Set Up: Lie faceup on the floor with your arms at your sides, heels on top of a stability ball. Lift your hips from the floor and raise one foot from the ball, pointing your toes to the ceiling, [A] then bend your opposite knee to draw the ball in toward you [B].
Action: Slowly lower your raised leg until it is an inch or two from the surface of the ball [C]. Raise your leg back up and repeat. When your set is through, repeat with your other leg.
Bulgarian Split Squat with Ball

Target Muscles: gluteus maximus, quadriceps, hamstrings

What To Do: Three sets of eight to 10 reps on each leg.

Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball [A]. (Have a friend hold it steady if you are having trouble getting your balance.)

Action: Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.

KEEP IN MIND: If you find it difficult to stay upright, ditch the ball and use a bench instead.

Stability Ball Push-Up with Hip Extension

Target Muscles: pectoralis major, gluteus maximus, transverse abdominis

What To Do: Three sets of 10 reps.

Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders [A]. Be mindful to squeeze your glutes throughout the exercise.

Action: Bend your arms to lower your chest toward the ground [B].

For the third part of this exercise, please continue to the next slide.

Stability Ball Push-Up with Hip Extension

Action cont'd: Extend your arms to return to the start, then lift one foot an inch or two from the ball [C]. Return to the start and repeat, alternating the lifted leg with each rep.

KEEP IN MIND: This is a difficult move that requires ample balance. If you are too wobbly, downgrade to a smaller stability ball, wedge the ball in a corner, or try it on the floor without the ball.


By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel Matthews-Burton; Model: Nicole Chaplin       

BAND WORKOUT Strong Back

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A strong back is so good looking. This routine uses bands so it can be done anywhere any time. No need for the gym. Just get up and move!


Upright row

Do three sets of 12 to 15 reps

Target Muscles: trapezius, lateral and front deltoids

Set Up: Stand on the middle of a band with your feet shoulder-width apart. Cross the band in front of you and hold one handle in each hand [A].

Action: Leading with your elbows, pull the band upward until the handles reach your shoulders [B]. Extend your arms back to the starting position to complete one rep. Repeat for your set.

 Seated row

Do three sets of 15 reps

Target Muscles: latissimus dorsi, rhomboids, trapezius

Set Up: Sit on the floor with your legs extended in front of you. Loop a band around the soles of your feet, cross it in the center and hold one handle in each hand, arms straight.

Action: Bend your arms to pull the handles toward your sides as shown. Slowly extend your arms to finish one rep.

TIP: If this move feels too easy, gather some of the band’s slack in the palm of your hands.

Straight-arm pullover

Do three sets of 10 to 12 reps

Target Muscles: latissimus dorsi, hamstrings, erector spinae, gluteus maximus

Set Up: Anchor a band to a low, secure object in front of you. Hold a handle in each hand, step back from the anchor point and bend forward from the hips as shown [A].

Action: Straighten your knees and hips to stand, while simultaneously lifting your arms overhead [B]. Slowly reverse to return to the start.

Rear delt flye

Do three sets of 10 to 12 reps

Target muscles: posterior deltoids

Set Up: Stand with your feet hip-width apart holding a dumbbell in each hand. Hinge forward from your hips and bend your knees slightly until your wrists are below your shoulders [A].

Action: Open your arms out and up until they form a straight line with your shoulders [B]. Reverse slowly to return to the starting position.

 Lat pulldown

Do three sets of 15 reps (each side)

Target Muscles: latissimus dorsi

Set Up: Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead [A].

Action: Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back [B]. Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.

By Rachel Crocker; Photography by Paul Buceta; Model Lori Harder; Hair & Makeup Valeria Nova; Styling Rachel Burton   
source: http://oxygenmag.com/Training/Slideshows/Your-Strong-Back.aspx

Advance Your Abdominals

Before a long run I love to do this routine. So start with these few exercises with 3 sets of 15-20 reps. Next 6 or more mile run!

Decline Lower-Abs Blaster

Target Muscles: rectus abdominis

Set Up: Lie faceup on a decline bench with your head at the top. Grab the bench behind your head and point your legs towards the ceiling [A].

Action: Contract your abs as you raise your hips to bring your feet closer to the ceiling [B]. Pause, then slowly return to the start. Repeat for three sets of 15 to 20 reps.

Tip: Don’t swing or rock your hips as you lift them.

Abdominal Roller

Target Muscles: obliques

Set Up: Lie faceup on the floor, with your calves resting on a stability ball. Extend your arms at your sides and press through your palms to lift your hips from the ground [A].

Action: Keep your upper back in contact with the floor as you slowly twist your hips to one side [B]. Pause, and then roll back to the center and towards the opposite side. Do three sets of 10 reps on each side.

Tip: Watch that your back does not sag throughout your set.

Heel-to-Toe Crunch

Target Muscles: rectus abdominis

Set Up: Lie on your back with your legs extended; stack your feet and extend one arm towards the ceiling as shown.

Action: Lift your shoulders from the floor slowly; keep your eyes on the ceiling as you move. Pause, then slowly return to the start. Repeat for three sets of 15 reps; when you are through, reverse the position of your feet and repeat with your opposite arm extended.
Tip: This is a small motion; don’t allow your upper back to lift higher than necessary.
Side Plank with Raise



Target Muscles: obliques, deltoids

Set Up: Lie on your side with your legs stacked and your lower forearm resting on the floor. Hold a light dumbbell in your other hand [A].

Action: Lift your hips from the floor to bring your body into a straight line [B].

Next, lift the weight towards the ceiling until your arm is straight [C]. Slowly lower the weight, then your hips, to return to the start. Repeat for 10 reps, then flip over and do the same with your other arm. Aim for three sets on each side.
Tip: Try this exercise without the dumbbell first before attempting it with a weight.

By the Oxygen staff; Photography Paul Buceta source: http://www.oxygenmag.com/

Stronger, Leaner, Slimmer

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Such a fun routine. FUN! I know that's funny to say when talking about workouts but I love exercise and this routine was refreshing. I did 3 sets of 8-10 reps.


Plié squat with calf raise


Stand with your feet wide, toes slightly pointed out, and hold a dumbbell with both hands. Keeping your back straight and your torso upright, bend your legs to lower your glutes towards the floor [A]. Extend your legs to stand, then press up onto the balls of your feet [B]. Lower your heels back to the floor, and repeat.

Staggered push-up

Get into a push-up position on the floor, with your wrists below your shoulders and feet close together. Move one hand forward about six inches [A], then bend your arms to lower your chest towards the floor [B]. Extend your arms, then repeat. At the 30-second mark, switch hand positions.

Lunge with torso rotation

Stand with your feet hip-width apart and hold a dumbbell with both hands; extend your arms in front of your chest. Step one foot forward and bend your legs to drop into a lunge [A]. Hold this position as you twist through your core towards the side of your front leg [B]. Reverse the move to return to the start and repeat, this time stepping forward with your other leg.

Plank

Get into a push-up position but support your body with your forearms instead of your hands. (Your elbows should be below your shoulders.) Hold this straight-back position without letting your back round or your hips drop.

Jump squat with step

Stand behind a low step with your feet about shoulder-width apart. Bend your legs to squat [A], then jump up onto the step. As you land, bend your legs to sink into another squat [B]. Extend your legs to stand, then step backwards off the step to return to the start. Immediately repeat.

My favorite Oxygen workout. http://www.oxygenmag.com/

NEW 5 FLAT BELLY MOVES

HAVE ONLY 15 MINUTES TO GET YOUR WORKOUT IN? This routine will get you the results you want in just a few minutes. If you have more time in your day do cardio after this workout.

The exercise routine has now changed. The best part is you will not plato doing the same old routine. For this workout you will need a timer. If you don't have a timer just do as many as you can until failure.

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: swiss ball, matt, free weights

HOW TO:
One minute each exercise or until failure. After moving from one exercise to the next, repeat routine for a total of 3 times.

Corkscrew

This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.

X Abs

Sit with back at a 45-degree angle, knees bent, feet 6 inches off ground, holding knees with both hands to start. Hold for two seconds, then release knees, extending legs and arms (as shown) for two seconds. Return to start for one rep. Continue for one minute.

Side Plank Raises

Either do this exercise with one foot in front of the other or to make it even more difficult, stack one foot on top of the other. You can also increase the difficulty by holding a weight on your hip. Get into the position shown. Raise your hips as high as you can and squeeze those obliques. Lower your hips back to just above the floor. Repeat and then swap sides.

Elevated Leg Crunch

Make your core workout more challenging by adding this elevated leg crunch. Make sure you use a lightweight ball (not a medicine ball). Assume start position as shown by placing a non-weighted ball between your feet. Bring hands behind head for support, and lift head, neck, and shoulders off floor by contracting your abs. Return to start position. Repeat 20 reps

Swiss Ball Oblique Crunche

You can get a fantastic oblique workout with just this exercise alone! It hits your obliques hard. Control the difficulty by using more or less weight. Find a wall, or something to jam your feet against. Put the center of your body onto the swiss ball.
Crunch your oblique muscles and lift your upper body to the sky. Squeeze your obliques at the top of the movement. Hold for about 1/2 a second. In a controlled movement, lower yourself. Repeat 20 reps.

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

Tools:

Other post you will enjoy:

Extreme Leg and Butt Workout Lv3

Stretch

Welcome to the stretching portion of your workout program. These are just a few stretches you should be doing everday after you workout. When you do these stretches, never bounce. Instead stretch only as far as you can go and hold that position. NECK STRETCH HAMSTRING STRETCH QUAD STRETCH CHEST STRETCH & BICEPS STRETCH STANDING TRICEPS STRETCH BACK STRETCH HIP AND GLUTES STRETCH _____________________YOUR ROUTINE______________________ Neck Stretch Sit or stand with shoulders relaxed, back straight. Bring your left ear down toward your left shoulder and hold. Roll your head down toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner. Hamstring Stretch Stand tall with back straight, abs engaged, shoulders down, and feet hip-width apart. Bring your left legforward, heel down, toes up and leg straight. Keeping back straight and abs engaged, bend the right knee as if sitting back, while supporting yourself with both hands on your thighs. Repeat on opposite side. Quad Stretch Stand tall, holding on to a chair or wall for balance if necessary (not pictured). Keep your feet hip-width apart, your back straight and your feet parallel. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you). Repeat on opposite side. Chest and Biceps Stretch Stand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten you arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears. Standing Triceps Stretch Stand tall or sit upright (not pictured). Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep the shoulders relaxed away from the ears. Repeat with opposite arm. Back Stretch Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral). Engage your abdominals as if pulling your naval toward your spine and round your back toward the ceiling. Allow the head and neck to fall naturally between the arms. Hip and Glutes Stretch Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your left knee, placing left foot flat on the floor (not pictured). Cross your right ankle at your left knee. Grab the back of your left thigh and hug your legs toward your chest. Place your right elbow on the inner portion of your right knee and push it slightly to the side. Repeat on opposite side.