I Am Enthusiastic AB Movement
Lying on your back with knees bent, feet on the floor about hip width apart, place your hands behind your head where your head meets your neck. Lift your head, neck and shoulders off the floor feeling your abdomen muscles contracting. Keep your eyes focused upward. When you are at your highest point, say “I”. Return your upper body back to the floor. Lift your upper body off the floor again and say “am.” Return your upper body back down to the floor. Lift your upper body off the floor again and say “enthusiastic.” Repeat as needed.
Ellie Peterson, Inspirer, Power of Positive Workouts
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Swimsuit Ready Challenge
This exercise is part of our Swimsuit Ready Challenge (April 2-30, 2012). Do this exercise and comment below “I did this!” to be entered to win our $100 and $50 giveaways. You may enter up to one time per day through April 30th.
Also – be sure to share this on Facebook, Pinterest and other sites to let your friends cheer you on or – better yet – join in on the challenge so they can hang out on the beach with you this summer! read more →
Plank Variations for Great Abs
Plank with Alternating Leg – This is a challenging movement that will get your lower body involved while building a stronger core in the process. Begin by getting into the prone plank position with your heels up and your elbows bent with your forearms stabilized on the floor.
Next, bring one leg up about one-two inches above the floor and hold for 10 seconds. Keep your leg and knee that are in the air locked to recruit more muscle fibers in your glute and hamstring.
Lower the leg and switch to the other, again holding for 10 seconds.
Repeat, alternating legs for three complete rounds totaling 30 seconds per side. Perform these three rounds twice for a successful challenge.
Shaun Zetlin, Founder, Zetlin Fitness
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Swimsuit Ready Challenge
This exercise is part of our Swimsuit Ready Challenge (April 2-30, 2012). Do this exercise and comment below “I did this!” to be entered to win our $100 and $50 giveaways. You may enter up to one time per day through April 30th.
Also – be sure to share this on Facebook, Pinterest and other sites to let your friends cheer you on or – better yet – join in on the challenge so they can hang out on the beach with you this summer! read more →
Pass the Ball
Grab the ball (or you can use a pillow if you don’t have a ball) with your hands.Start with the legs in the air and your lower back pressed down into the floor or mat.
You are going to be passing the ball or pillow back and forth from your upper to lower body and reverse. Maintain control in all your movements and do not throw your body; pull your body slowly and consciously.
Pull both sides of your body into the center with your abs. Pass the ball or pillow from your hands to your legs; grab the ball or pillow with your legs. Do it again and pass the ball to your arms and return to the start position.Start with 2 sets of 20 reps to see how you do!
JJ Flizanes, Author of Knack Absolute Abs: Routines for a Fit and Firm Core, Invisible Fitness
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Swimsuit Ready Challenge
This exercise is part of our Swimsuit Ready Challenge (April 2-30, 2012). Do this exercise and comment below “I did this!” to be entered to win our $100 and $50 giveaways. You may enter up to one time per day through April 30th.
Also – be sure to share this on Facebook, Pinterest and other sites to let your friends cheer you on or – better yet – join in on the challenge so they can hang out on the beach with you this summer! read more →
Glute Bridge
No exercise for the butt can beat the Glute Bridge. A study has shown that the glute bridge activates more muscle fibers than any other movement. There are many variations, but the best for the butt is the shoulder elevate bridge.
Use a bench at any gym or couch if you are training at home. Place your shoulder blades on the bench/couch and spread your arms out like a T, palms facing up, long ways on the bench. Bend your knees keeping a 90 degree angle so you look like a table, feet flex and knees together. Keeping the core tight, fold from the hip until your butt just touches the ground. Explode back up for a hold count of 3.
Remember to keep the core tight so there is no flexion in the lumbar. Also to take your shoulder with you so there is no flexion in the thoracic as well. This is a great move to lift and give your butt a full look. The glute is a strong muscle so adding weight is advised. Do 3 sets of 10 control smooth reps twice a week and I guarantee you’ll have the best butt on the beach!
Jeff Teta, Personal Trainer, Physical Culture
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Swimsuit Ready Challenge
This exercise is part of our Swimsuit Ready Challenge (April 2-30, 2012). Do this exercise and comment below “I did this!” to be entered to win our $100 and $50 giveaways. You may enter up to one time per day through April 30th.
Also – be sure to share this on Facebook, Pinterest and other sites to let your friends cheer you on or – better yet – join in on the challenge so they can hang out on the beach with you this summer! read more →
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