Whittle Your Middle

Still struggling to fit into those summer skirts?  Here’s one move that will help to give you a trim, toned waistline — oblique crunches!

Here’s how: Lie on your back with your spine pressed firmly against the floor — no arching.  Contract your abdominals and lift your head and shoulders about 6 inches off the floor.  Twist slightly to the side, reaching your hands outside of your right thigh.  Keep your shoulders off the floor, holding the reach, and pulse for two sets of eight to 12 reps.  Keep the entire movement slow and controlled.  Don’t bounce.  Rest for 15 seconds, then switch to the left side and repeat.  Measure your waist and write it down, so you’ll be able to see how far you’ve come after just a few weeks!

More tricks:

Try these exercises for maximum muscle-toning and fat-burning!

The 90-Degree Lift: (tones your butt, thighs and calves)
Stand with your feet shoulder width apart, holding one end of a rolled-up mat (or chair back) in front of you with both hands.  Bend your knees slightly and hinge forward from your hips, extending arms to plant vertical mat on the floor a few feet in front of your left foot so that your back is parallel to the floor.  Keep both hands on top of the mat for support and extend your right leg out to the side, toes pointed.  Switch sides and repeat.

The Standing Leg Curl: (targets your hamstrings and calves)

Stand with your feet together and place a rolled-up mat or towel evenly behind your right knee so that it’s parallel to the floor.  Lift your right foot behind you with toes pointed and pull your heel toward your butt to secure the mat behind your knee.  Extend your arms at shoulder level in front of you and clasp your hands together (you can use a chair for balance).  Squeezing the mat with your leg throughout, lean forward slightly, keeping your back flat, as you lift your right knee behind you about 6 inches; lower.  Do 20 pulses up and down.  Switch legs and repeat.

Heaven and Earth: (targets your back, abs, butt and quads)

Stand with your feet together, holding one end of a rolled-up mat (or towel) in each hand, palms in, arms extended at shoulder level in front of you.  Lower into a squat, then exhale as you fold your upper body over thighs, forming a ball.  Tuck your chin in and bend elbows to pull the mat to your knees.

Open and Shut: (targets your shoulders, back, abs and quads)
Stand with your feet together, toes pointed out to the sides, holding a rolled-up mat or towel near the ends in front of your thighs with both hands.  Extend your right leg in front of you, toes on the floor.  Reach your arms overhead, leaning back to form a diagonal line from your right hand to your right toes.  Switch sides.

Inverted Butterfly Leaps: (targets your shoulders, back, arms, abs, inner thighs and calves)
Stand with your feet hip-width apart, straddling a rolled-up mat or towel.  Bend over and place your palms shoulder-width apart in the floor so that your body forms an inverted V.

See results and get even more motivated!

Pretty much as soon as you really get into a routine of working out and using these exercises regularly, you will notice a difference in your overall body composition and build.  Your muscles will feel stronger and look leaner, you should have more energy, and you might even sleep better.  There are hundreds of benefits to be gained from engaging in a regular workout routine, why not get started today?

Summer is almost over!  Contact Heroic Health & Well-Being now to get started on your own heroic journey of health today!!

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