Remember: It's always good to warm up before a workout so go for a walk around the block or on the treadmill before getting your core into shape with this workout routine
Stretch Name: Hula Hooping
Starting Position: Start in a standing position with your feet shoulder width apart and one foot slightly bend the other. Bend your knees slightly so that you have some tension in your thighs and tuck your tummy in towards your spine to switch on you core.
Action: With the Hula Hoop in place around your midsection and touching your back push the hula hoop to start it rotating it around your hips. Shift the weight of your body from one foot to the other to rotate the hula hoop.
Special notes: Do not rotate your hips in a circle to rotate the hula hoop as this is not as effective as shifting your weight between your front and back foot.
Muscles / Benefits: Cardiovascular fitness and core strength
Outfit: Bombshell and Brasil Fitness
Exercise Name: Vertical Leg Lift
Starting Position: Lie with your back flat on the floor with your hands
by your side and your legs at a 90 degree angle pointing towards the
Action: Switch on your core for stability but tucking your belly button
into your spine. INHALE (breath in) and slowly bend your legs at the knees
so that your hells touch your bum. EXHALE (breathe out) raise your feet
back up to the starting position facing the ceiling.
Special notes: Make sure you keep your back flat on the floor at all times
Muscles / Benefits: Strengthen and Tone your Core, Thighs and Bum
Outfit: Bombshell and Double Trouble
Exercise Name: Basic Crunch
Starting Position: Lie on your back with your knees bent, feet flat on the floor, legs close together and hands behind your head or across your chest and focus on engaging your abdominal area.
Action: EXHALE (breathe out): by using your abdominals to perform a basic crunch with the aim of lifting your head, neck and shoulders slightly off the floor. INHALE (breathe in): Begin to slowly lower yourself back to the starting position with control to complete one repetition.
Special notes: To prevent neck strain always keep your shoulders relaxed and your eyes looking at the ceiling.
Muscles / Benefits: Abdominal strengthening and toning
Exercise Name: Lying Bridge
Starting Position: Lying face up on the floor placing your hands by your side with knees bent and feet flat on the ground.
Action: EXHALE (Breathe out) Engage your core by tucking your belly button into your spine and start to lift your hips off the ground until your knees, hips and shoulders are in a straight line and hold this position for 2-3 seconds. INHALE (breathe in) Slowly lower your hips back to the starting position and repeat for 8 – 10 repetitions.
Special notes: Do not over extend your back when reaching the top of the movement.
Muscles / Benefits: Strengthening and toning your bum, hamstrings and lower back
Exercise Name: Cat Cow
Starting Position: Begin on your hands and knees making sure your shoulders are positioned directly over your wrists and hips directly over your knees.
Action: Exhale (Breathe out): Slowly arch your back (This is the Cat) by lifting your chest up and away from your belly concentrating on curling every part of your spine from your neck to your pelvis. INHALE (breathe in) by slowly lifting your head and allowing your belly to relax and your back to curve gently. Your shoulders should be relaxed and neck extended (This is the Cow).
Special notes: Move at a slow and comfortable pace and focus on your breathing.
Muscles / Benefits: Release lower back pain by engaging abdominals
Outfit: Yoga Body Suit
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|Routines provided by:
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