e-book Exercises With Two Lines in Opposite Movement

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"This move is one of my all-time favorite abs sculpting exercises," says . leg out to form a straight line with your body, hold for two counts, then return to plank.
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Return to starting position and repeat on the other side to complete one rep. A Lie on back with legs extended straight toward the ceiling and place hands palms down under the lower back for support. Lift legs back to starting position. A Lie on back with arms and legs extended. Return to starting position; repeat on the opposite side to complete one rep.

B Lower one leg until it hovers an inch or so above the ground, the return to starting position. Repeat on the other side. Hands should be clasped at heart's center, elbows pointing out. B Lean back so torso is at a degree angle. Use abs to twist torso as far as you can in one direction before reversing the motion and returning to the starting position to twist in the opposite direction.

Slowly rotate body to center, lowering left forearm to meet the right on the floor in a plank position. A Start in an extended arm plank position, forming a straight line from shoulders to ankles. Brace abs and squeeze glutes, and spread feet wider than shoulder-width apart. B Lift one arm and the opposite leg off the floor. Hold, then return to starting position and repeat on the opposite side. Press both hands together overhead and press feet together with legs fully extended.


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Lift legs off the floor and slowly crunch torso up so only lower back and glutes are touching the floor. Pause in this position. C With arms and legs still raised off the floor, continue rolling onto stomach. Hold and roll back to reverse the motion and return to start. A In a kneeling position, hold a medicine ball with both hands at chest height.


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  6. Keeping chest up, bring the ball to the outside of one knee. B Twist torso as far as possible, bringing the ball up and above opposite shoulder. Try to catch it as it bounces. Return to the starting position. Prop yourself up on your right elbow; engage your right oblique and hip flexor to maintain this rigid position; stretch your left arm out past your head so it is in line with your body b. Reach back to the original starting position and repeat for 4 additional reps before switching to your left side d.

    Do sets of 5 reps per side with 30 seconds rest between each set. Lie down on your back with your legs flat against the floor and arms extended above your head a. Lift your left leg up with your foot directly over your hip and a slight knee bend. Try to keep your left leg engaged in this position for the entire movement b. Tuck your chin towards your chest, reach your right arm towards your left foot by contracting your core and hold for a second c. Return to the original starting position while keeping your foot and hand elevated off the ground.

    Repeat for 4 additional reps before switching to your right leg and left arm d. Complete sets of 5 reps per side with 30 seconds rest between sets. Work from the same position on your back, but bend your knee at a degree angle halfway towards your chest. Touch your elbow to the opposite knee.

    The Best Inner-Thigh Exercises of All Time

    Lower into a plie by bending your knees out over your toes and lowering your hips directly underneath your shoulders. Then, as your straighten back up, slowly lift the right knee up towards the right shoulder.

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    As you go back into the plie, slowly return the foot to the floor. Be sure to move at a very controlled pace to really engage the obliques the entire time—on the way up and on the way down. Do 10 repetitions on the right side, then another 10 repetitions on the left side for a total of This targeted move from Pilates instructor Lisa Hubbard, star of the "Element Total Body Pilates with Mini Ball Kit" , really zeroes in on your hard-to-tone oblique muscles and abdominal wall.

    Lie on your back with your hands interlaced behind head, knees bent ,and feet hip-width apart on the floor. Inhale and lift your chest towards your knees, bringing your shoulders and head off the floor, maintaining a neutral pelvis keeping it parallel to the floor. Exhale and rotate to the right side, and then exhale again rotating even further, lifting a little higher.

    Next, inhale and lift as you return to the center and repeat to the other side.

    Trainers Reveal: The Best Abs Exercises of All Time

    Do reps per side. This move engages so many muscles—from the bottom region of pelvis upward—and works the obliques at the same time without straining your neck, says Joey Atlas , a personal trainer and author of Fatness to Fitness. Lie on your back with your knees bent, feet flat on the ground.

    How To Get The "Inner Chest Line"

    Bring both arms overhead and hold onto the bottom of couch or a heavy medicine ball as shown. Cross your right ankle on top of your left knee. Exhale and lift your legs in in the same cross-legged position as close to your chest as possible, lifting your hips and lower back off the floor.

    Inhale and slowly return to the starting position. Try for up to 15 reps with the right leg, then repeat on the left. Lie on your stomach with your upper body propped up on your elbows and a dumbbell upright on the floor about six inches in front of your chest. Tuck your toes under and lift your body into a full elbow plank, making a straight line from your head to your heels, drawing in your abdominals.

    To start the move, lift your right arm off the floor and use your best freestyle stroke to reach over and past the dumbbell—as far as you can—allowing your hips to rotate into the stroke and turning through the balls of your feet. Finish the full stroke before returning to elbow plank position. Repeat with the left arm.

    Do 10 reps total, alternating sides each time. Stand with your feet hip-width apart. Bend your knees slightly or more if needed and place both hands flat on the ground. Keeping your legs extended and your feet planted, walk your hands away from your body, as far past your shoulders as you can, until you are in a full plank position.

    Hold for one count at the furthest point, and then walk your hands back to your feet and slowly return to standing. Repeat up to 10 times. Join Now Log In. Search form Search Shape Magazine.

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