Abs and Lower Back

I didn’t get a chance to do New Move Monday. You name it, it happened. But that’s ok, because I figure that you might have an interest in seeing exactly what I did for my real life workout! I exercise at a college gym and I honestly think the dudes in there think I’m insane. I don’t talk to any of them because I get in my own zone, but I know they have to wonder why this blonde tries to rule the roost in there. HA!

(I’m not going to explain these moves, so if you are curious what some of them are, ask in comments and I can explain further)

The honest truth is EVERY SINGLE workout of mine is different. Every one. I don’t walk in with a plan but I do walk in with different parts I want to focus on, or a new exercise I want to try. I also enjoy doing exercises at the gym in pair combinations. So I’ll do one exercise and then quickly move to another, then go back to the first and repeat. Remember, I’ve decided to take it up a notch this month, so I’ve been hitting it hard and heavy.

If I used weights, I noted it. Also 2×12 would be read 2 sets of 12 reps.

Today’s Workout: April 23, 2012

Warm-Up

2 miles on treadmill. 6.5mph .5% incline

Workout

♦ 2×14: kettlebell swings (18 lbs)

♦ 3×10: incline chin-ups

♦ 3×20 sec: skater hops & tap (PLYO BURST)

♦ 3×12 chest press pulley machine (10lbs each side??)

♦ 3×10 single leg hip thrust (my new fave move)

♦ 2×12 tricep kickbacks

♦ 3×8 Combo: traveling push-ups, plank jacks, mountain climbers (cardio burst)

♦ 3×12 wall balls (12 lbs)

♦ 3×12 wall jumps (Plyo Burst)

♦ 2×10 single leg dead lifts (20lbs)

♦ 2×12 bicep curls (12 lb each arm)

Abs

3×12 Combo: leg raise/oblique crunch on leg raise machine

2×12 punch up punch out (on my muffin-top makeover)

Basically, I was am toast. I realize that this looks like a lot, but it took me about 65 min from top to bottom. I don’t take a ton of time to rest in between exercises as I like to keep my heart pumping.

So. What did you do today for your workout?!

*Note: My strength day workouts aren’t always this intense or involved. I was “feeling it” today and went for it. Plus I was due for a good one! :)

Hey y’all! I’m back from Savannah, GA! I had a wonderful time visiting that city and would love to return! While there, I did the New Move Monday, so here you go. You can do this exercise inside or outside!

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Sit on the edge of a bench, sidewalk or ledge. Hold onto the edge and extend the legs out as you lean back.

Bring your knees to your chest and lean back into the center. Repeat!

To make it harder……

Start in the same position as above, but place the arms above your head.

Bring your arms around to the side and towards your knees (as seen above) and lean in as you “crunch”. (Breathe and do with control!) Repeat!

On either variation, you want to balance the whole time and avoid touching anything as you repeat.

Repetitions: Do 2-3 sets of 15-20 reps.

Linking with Women Living Well!

I told you a while back that I created a new ab routine using the gliding discs. (my newest favorite piece of exercise equipment) I finally got it recorded! If you don’t have gliding discs, feel free to use 2 carpet squares or 2 paper plates. Remember to dig the heels into the discs as you move and keep the core anchored down nice and tight to the floor!

You can do this routine with me, or take each exercise and add them separately (or together!) to your own routine!

Watch the video one time through and read the detail of each exercise below before doing it!

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(Click here if you can’t see video)

Here are the basics exercises:

♦ Knees to Chest: Slide both knees to the chest. Add the upper body by lifting it or reach around to the ankles to make it harder

♦ Mountain Climber Legs: Quickly move the legs right and left while digging the heels!

♦ Jumping Jack Legs: Move legs out and in as if you are jacking.

♦ Slide up and around (REVERSE): Bring the legs up through the center and swing them around (wide) and repeat. Then REVERSE the movement

♦ 2 Leg Side Slide: Bend both legs as you bring them to one side and then back down. Repeat. Move to the other side.

Repeat combination again! Rest as needed.

Muffin-Top. Yikes. We all hate them and I get asked many times how to get rid of them. I’ve got 3 tips for you on how to work that down and a FREE PRINTABLE of exercises to work that area!!

Join me at RooMag today to get all of this information and start getting your mid-section slimmed down!

Here is another burst you can add into your at home workout routine or at the gym. Your heart rate will get up on this and you will also feel the burn in the legs!

The Basic Moves in this Video:

♦ Squat with a Circle Knee

Start with legs wider than hip width apart, with toes pointing out a little. Squat deep and as you stand, circle the knee around. Make a full circle with the knee and get it up nice and high. Squat down and repeat on the other side. Hands can stay on the hips or hold them in front of the face to make it harder. (16 reps)

♦ Punches

Punch forward right/left and up/down. Rock from the hips to engage the core. Keep the lower body strong and stable with a wide stance. *Do NOT stand up. Keep the legs in a squat (16 reps)

♦ In/Outs

Keep your legs in a squat position and move the legs quickly in and out without standing up. Hands can stay on the hips or can be held in front of your face. (16 reps)

Repeat as many times through as you’d like!

(Click here if you can’t see video)

Linking up with Women Living Well

Yes. You read that right. Each of these moves will mimic a criss-cross. You can also say”criss cross applesauce” on some of them. Sorry. I have small children in the house. These are the things my mind thinks of right now. :)

Make sure you view the video of each move first. Then, print off the pdf for you to take with you!

I recommend doing these when you are short on time or you need to add some variety to your current strength routine.

(For the record, my 2 year old daughter does the criss cross squat every time I tell her “criss-cross applesauce”. Oh the perils of being an aerobics instructor’s daughter! LOL!)

Criss-Cross Applesauce Workout

1.) Alternating Punches: Stand with legs hip width apart. Grab a set of dumbells and punch them in front of you. Be sure to alternate which hand is on top. When the arms come out beside you, be sure to squeeze.

2.) Behind the Back Cross: Take the arms and cross them behind you. When you release the cross, be sure to squeeze as the arms are out beside. Alternate which hand is on top each cross.

3.) Criss Cross Squat: Start with both legs further than hip width apart. Jump and bring one leg crossed in front of the other. Jump out to the starting position, then jump back in with the OTHER foot in front. Each time your legs come out, be sure to squat down deep. You can make this a more cardiorific (my new word) move by adding the upper body with the squats!

4.) Ab Scissors: Lay on the floor with forearms supporting you. Take the legs out in front of you and make tiny crosses, alternating which foot is on top, then extend the feet wide. It’s a “Switch, Switch, Switch, Extend”. Keep the chest lifted and breathe as you do these.

5.) Heel Crosses: Lay on the floor with your forehead to the ground. Extend both legs behind you and turn the heels towards each other in a “V” position. Quickly switch them as you alternate which foot is on top.

6.) Cross Cross Glute Stretch: Sit. Cross the legs. Take one foot and place it on top of the bottom knee. Hold the stretch. Switch legs. To make the stretch deeper, lean forward with your forearms on the ground.

Click on image below to print!

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(Click here if you can’t see the video)

(Linking up with Women Living Well)

Cardio bursts in a workout are very important to challenging the heart and really making the muscles work harder. I add these into my personal workout a lot and this is a combo that I made up that I use all the time. Seriously.

You don’t have to do it to music, nor this song, but I find that exercising to music with a strong beat really helps keep you working hard.

Keep the arms wider than shoulder-width apart and the gaze to the floor. BREATHE!

The basic moves on this cardio burst are:

♦ Plank Jacks

Try and keep the upper body as still as possible while jacking out the legs.

♦ Mountain Climbers

Right knee and left knee move up and back to the chest. Again, try and mobilize the torso.

♦ Step up/Step Back

Drive the right leg up to the right hand as far as you can, then step back and repeat on the other leg. To make it a little harder, drop the opposite hip to the floor as the other leg moves to the hand.

♦ Elbow Plank

Go to elbows and hold a strong plank!

I like to move down the pyramid on counting with these. Doing 16 counts for each exercise, then cutting it down to 8 counts. You can rest anytime you need and repeat as much as you like. The point is to get your heart rate HIGH, as if you are reaching the top of the mountain!

(Click here if you can’t see video)

Linking up with Women Living Well

New Move Monday is BACK!! Here is a 1 minute video of me demonstrating a move to tighten and slim down the hips and obliques. You can do this easily anywhere you have a chair—even if it’s not during a regularly scheduled workout!

Be sure to keep tall and extend the moving leg straight beside you. (as opposed to an angle) Really press up through the standing leg as you come to a standing position!

(And YES–my shirt says, “Eat, Sleep, Workout” LOL!)

Do 2 sets (each side) of 10-12 reps.

(Click here if you can’t see the video)

(Linking up with Women Living Well!)

I did these 2 exercises today with my aerobics class, so if you think I’m crazy, then they are too!! :)

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(Instruction below picture)

Grab large exercise ball. Place the ball where your quads are and put hands straight down on the floor, shoulder-width apart. Gaze stays straight down. (You can start with the ball more towards your knee to make it harder)

Draw the ball towards your chest by pulling your knees in. Extend the legs back behind you to starting position. Repeat.

CRAZY Advanced: Move to a “pike”. Roll the ball to the top of the feet as you really pike the booty into the air. You will really have to draw the inner abs up and tight to get this to work. Bring the body back to starting position, with control!! (You’ll probably want to flop back but do it with control!!)

REPS: 2-3 sets of 8-12 rolls.

You can pick either move and complete it, or do a combination of both!

I also like to do these in combination with push-ups off the ball, directly into these rolls and pikes!

Sometimes it’s nice to do some floor exercises with your abs! I’m usually incorporating balls or bands for my abs. Nothing better than just plopping on the floor and toning up the midsection!

You can do this exercise 2 ways:

1.) Pick a level and complete all reps/sets at that level

2.) Do it in a combination. (My fav way) Do 5-8 reps at EACH LEVEL and progress to the next level WITHOUT STOPPING. At the end of level 3. Rest. Switch sides and repeat.

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(Instruction below picture)

Level 1: Start laying on your back. Cross one foot over the knee. Place both hands behind your head and keep your elbows wide. Do a crunch up and down. Do all reps on one side, then switch feet and do the reps on that side.

Level 2: Set up is the same as above, except lift the leg off the floor and crunch.  Be sure to switch sides!

Level 3: To REALLY challenge yourself, bring the upper body towards the center as you bring the lower body towards the center. Think of meeting your elbows to your (bent) knee and (bent) ankle. Focus on controlling your body up and down, almost in some sort of rolling motion. Be sure to switch legs!

2 sets of 8-15 reps EACH LEG!!

90 minutes. It’s roughly how much time I spend a week doing my hair. I don’t wash it every day (gasp!) but when I do, it takes a decent chunk of time to get it dried and styled. The other days don’t require as much time, but it all adds up! That’s 90 precious minutes that we are just standing and holding a styling appliance. I’ve decided to create some exercises so that you can make the most of your time! Check the video below!

(Click here to view video if you have problems seeing it!)

The fact that your hands are up during these is actually a huge benefit! That really makes the core “engage” and tighten so that you stay balanced. You can take most of these moves and transfer them to the gym with weights too! Let’s get to it!

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{Hip Circles}

Start circling your hips to one side. Be sure to “hit” all 4 points (as seen below). The torso stays still! When you complete one rotation, stop and circle the other way. Repeat alternating hip circles. Concentrate on keeping the abs nice and tight! (I turned to the side in the “front” picture with hopes you could see that better) Reps: 2 sets of 6 circles each way

{Pelvic Tilt}

Start with your hips square to the counter. Tilt your pelvis back. (Think of pushing your tailbone up and out). Now, collapse the abs and scoop the pelvis forward. The movement back and forth is tight and controlled yet done in a smooth rolling motion. Repeat. Reps: 2 sets of 6 tilts each

{Shimmy Shimmy}

Start with your hips square to the counter. (I’m turned in this picture) Shimmy or slide from your hips to the ribcage to one side. Come back to center and then go the other way. Do not BREAK the torso. Keep it straight and strong. Pull the naval to the spine and lift up and out from the hips. (You never want to “sink” down) It is a tight, controlled shimmy! Reps: 2 sets of 6 shimmys each side

{Calf Raises}

Lift up and down on your toes. (Hold onto the counter if needed) You can also play around with variety as seen here! Reps: 2 sets of 10 raises

{Glute Extension to Knee Lift}

(This move may have to be modified depending on how much room you have around you.) Extend one leg behind you then bring it up to your waist in a smooth motion. As you bring the knee to the waist, add a little *uh*( aka: squeeze) to work those abs. Repeat. Be sure to switch sides! Reps: 2 sets of 10-12 extensions/lifts each side

{Standing fire hydrant}

Stand on one leg. The other leg bends at the knee. Move the lifted leg directly out from the standing leg as you keep the leg bent. (The knees are in line with one another) Bring back to the starting position. Repeat. (This is called the “fire hydrant” because it simulates a doggie, ahem, using the restroom on a fire hydrant. It’s typically done on the floor on all 4′s. Got the visual?! :)) Reps: 2 sets of 8-10 lifts each leg.

{Squat&Drag}

Great name, eh? :) Squat down a few inches. (“Sink into your heels”) Take one leg WHILE YOU ARE SQUATTING and drag it behind you. Stop and drag it back to starting position. Repeat without STANDING!!! Switch sides. If you want to change it up, you can drag it out to the side too! Reps: 2 sets of 10 drags

{Dry& Balance}

I am missing my HAIRDRYER in this picture! Some of you do the ole’ flip-er-roo when you blow dry, so I thought I’d add in an exercise for you! While you are bent over, extend one leg behind you. Stand on that leg 4-12 seconds (depending on your balance strength!) Switch sides! Reps: 2 sets of 4 holds

Did you know that you can PRINT this? Go to the top of the blog and look for the PRINTER icon! There are many options for you!

You can do this exercise, pregnant or not!! This will work your shoulders, core and rear end/legs!!

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Get on all four’s. (Do this on a mat or towel if this bothers your knees) Take one light weight (2-5 pounds) in one hand. Lift your arm with weight straight out beside you while extending the opposite leg behind you. (As seen above) Bring the arm back down to beginning position while simultaneously bringing your leg towards your chest. Repeat.

Be careful to keep your lower back supported as much as you can. Draw the abs (from what you can feel!) in tight. Breathe and keep the gaze straight down to the floor.  Be sure to switch sides after doing all reps on one side!

Do 2 sets (each side) of 8-12 extensions!

This is TOUGH! Your abs and upper body will feel it sisters. I’m telling you, these gliding discs are such a great investment! (You can do this move alongside “Sliding W’s“!)

Remember, if you don’t own these discs, then you can use paper plates!

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(Instruction below picture)

Get on your knees and put your hands on top of each gliding disc with arms directly below shoulders (Not Shown) Extend (slide) one arm in front of you. Keep the other arm close to your body as if you have an envelope in that armpit. The non-moving arm’s elbow will go directly behind you as opposed to winging out to the side.

Exhale as you slide the extended arm back to starting position. Really press the hand firmly into the ground as you move back up. Do the other arm. Repeat, alternating arms.

*Do not let the lower back arch up or dip down. Keep a neutral alignment in the hips even if that means you can only extend the arm out a little bit. Don’t hold your breathe…you’ll want to. Breathe in and out instead!

Do 2 sets of 6-8 slide outs (Each arm!)

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

I love planks!! (Just ask my pilates class!) I’m sure many of you have done a side plank before, but here is a twist on it. You can do this outdoors while your children are playing, in your living room near your stairs, or even at the gym on a step! It’s a little more challenging, so if you aren’t able to accomplish this, then just take it to the floor and even do this on your forearm (otherwise known as a “side elbow plank”). And YES…I’m wearing my running skirt!

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(Instruction below the picture)

Find a step and adjust your legs one on top of the other. The arm on the floor is below your shoulder. Place the other hand on your hip. Try to keep your hips lifted and core tight. Hold this position for 8 seconds. Relax and repeat!

To make it a little harder, do the same as above but lift the top hand towards the sky. Think of the chest open and lifted!

Want more challenge? Tip your torso towards the floor. Think of hiking your hips up toward the sky. Come back up to starting position and repeat.

AND…if those weren’t tough enough, then try this! Lift up the top leg and hold!

Do 3-5 holds of 8-12 seconds! (or as long as you can hold!) Be sure to switch sides!

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

Today I’m posting at The Better Mom!

Find me there to get 5 no equipment, anywhere exercises for busy moms!

Here’s a sneak peak!

I introduced these gliding disks to you in August when I created the Deskie Workout. These are my current favorite addition to my everyday workout. They challenge my body in ways that I didn’t think was possible!! Here is a CHALLENGING exercise for the abs and upper body. REMEMBER: If you don’t own the gliding disks, then you can use 2 paper plates!

And if it looks like I’m struggling working hard in the pictures below, it’s because I am.

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(Instruction below the picture)

Start with your feet in the middle of each disc. Hands at a comfortable position and gaze straight down.

Bend your knees and bring both feet towards your right side of your body. (Try and bring the knees to the elbow) Take legs back to starting position and then slide them to the other side. It’s kind of like you are making a smooth “W”. Repeat

2 Sets of 8 slides (each side)

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

Here’s an AWESOME, difficult abdominal exercise!

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(Instruction below the picture)

Start with the ball and legs and arms as seen in the photo above.

Take the ball with your hands and move the arms and legs away from each other. Arms will go beside the head, legs will extend down towards the floor Don’t let your lower back arch too much. (You can keep your head on the floor or raise it slightly.)

After you extend the arms and legs, bring them back to the center. “Grab” the ball with your legs.

Drop the ball towards the floor while it’s in your legs. (Again, don’t let the lower back arch too much.) You don’t need to drop the ball too far to the floor. Your arms can stay on the floor (as seen in the picture) or you can raise them over your head. Don’t hold your breath! Repeat!

Do 2 sets of 10 passes!

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

You can do this exercise pregnant or not, but as you see below, I demonstrated it while pregnant with my second! This is a full body exercise, however you will feel the intensity in the abs and lower back.

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Get on all 4′s on the ground. Lift your knees up (or keep them to the floor to modify). Tap the left shoulder with the right hand then put the right hand on the ground. Then take your left hand and tap your right shoulder. Repeat. Try to minimize movement in the whole body while tapping. Yes, you will move side to side a bit, but try to control and keep centered, with your hips facing the ground. Keep tension away from your head and neck and breathe!

Do 2-3 sets of 8-10 taps!

CHALLENGE: Do a set of push-ups in between each set of shoulder taps!

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

Last week, I presented to you the “Deskie” workout–exercises to do while standing at a computer. This week, I’m going to present to you exercises to do while seated!

Don’t forget about the special discount Peak313 readers get at Fitness Wholesale! Use code FW15KF at checkout!

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Equipment Needed:

- Small pilates ball (or a small non-weighted kid’s ball)

- 2 Gliding Discs (or 2 paper plates)

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1.) Knee Squeeze: Take ball and place between the knees. Squeeze and pulse the knees together. Do a set of 16 reps. Pause and hold the squeeze for a 10 second count. Repeat. Do that 2 or 3 times.

2.) Leg Lift & Lower: Place the ball at the knees. (Hold onto the desk if needed) Lift both legs up and hold for a second, then drop legs. Repeat. {Reps: 2 sets of 10-12}

3.) Tricep Swim: Put ball against your chest and desk. Lean forward. Stick both arms out behind you and quickly move them as if you were swimming behind you. Inner part of wrists are up to ceiling. {Reps: 2 sets of 12 swims}

4.) Elbow Circles: Put one disc on desktop. Put your elbow on it and do small circles. Reverse after doing all the reps for that arm. For added challenge, place both discs on the desktop and circle at the same time! {Reps: 2 sets of 8 circles both ways}

5.) Chair Hovers: Fold your arms on top of each other. Lift up a few inches (hover) from your chair for 2 seconds and then sit back down. Repeat. {Reps: 2 sets of 10 hovers}

6.) Leg Lift & Extend: Place the ball at the knees. (Hold onto the desk if needed) Lift both legs up and extend them out. Bring them back in and down. Repeat. {Reps: 2 sets of 10-12}

7.) Ball Pass: Place ball in one hand. Extend arms out to the side. Lift up arms and pass the ball to the other hand. Extend both arms. Repeat. {Reps: 2 sets of 12-14}

8.) Chest Squeeze: Take the ball and extend it in front of you with both hands. Lift your arms up above your head and BE SURE TO SQUEEZE ARMS TOGETHER as you lift. Drop and repeat. {2 sets of 10}

BONUS: Sit on a large exercise ball. You will use more muscles to maintain your balance and you can use it to get a good stretch in the lower back and legs!

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

No equipment? No problem! This is a great strengthener for the lower back, glutes and legs. This move can also be done on the exercise ball, but today I’ll demonstrate for the floor. Add this move to your routine a few times a week and you’ll feel much taller and tighter through the midsection!

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(Instruction under the Photo)

Lay with your chest/belly on the floor. Place both hands underneath your forehead. Bend both legs and keep the feet relaxed.

Lift one leg into the air as if you are stomping the ceiling. Control the lift up and down. It’s like you are pressing your feet into the ceiling. You do NOT need to flatten the foot—a relaxed foot is just fine. Bring the leg down to starting position and then do the other leg. Repeat.

Do 2-3 sets of 10 lifts (each leg does 10)

Advanced

Lift both legs into the air at the same time. Keep the legs apart (heels not touching). Control the lift up and down.

Do 2-3 sets of 10-12 reps

My son wanted to join in the fun :)

Here is a view of how high (or maybe how low!) my leg actually lifts. It’s not very far off of the floor.

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This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

There are 3 levels to this move. Ultimately, I’d like you to progress through each move, WITHOUT stopping the upper body.  THAT IS THE KEY TO THIS MOVE.

Do 10 reps at each level and try NOT to stop once you move from level 3 back to level 1 on the SECOND set. Of course, if you need a rest, take it and start back up!!

2-3 sets of 10 reps at each level.

Add pulsing at the end of level 3 for a really BIG challenge!

Click here if you can’t view video.

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This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

You get a little video demonstration of today’s new move!! It’s called the “Ab Roll” and I use this in my pilates class. It is very difficult, yet very effective. Remember, if you need to modify, there is no shame in that. I assure you, you’ll get stronger in no time!!

*Try to think that someone is lifting you up AT THE SAME TIME from the ceiling at the chest and the legs. As you roll left and right, try and lay the full body down at once with CONTROL.

(If video doesn’t work, click here)

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!

If you’ve seen a medicine ball before, you may have looked at it, then quickly walked away thinking that it must be a piece of equipment for athletes only! Do not fear! These weighted balls are a GREAT addition to your home gym and your workout routine. They come in many varieties–handles, no handles, small, large and a variety of pounds. They don’t take up a lot of space and will last you a long time. Not only are they great for abdominal exercises, but upper and lower body as well.

The exercises performed below are done with an 8 pound ball. If you do not have a medicine ball, you should be able to grab one weight and complete the exercises. (although some of the moves may not be as comfortable)

(Fun Fact: I was 14 weeks pregnant with my daughter in these pictures and my photographer was Courtney from WomenLivingWell!)

Alternating Side Lunge w/Chest Press: Grab the medicine ball and stand with feet a little further than hip width apart. Lunge to the right as you press the ball in front of you with both hands. Bring the ball back to your chest as you come center with your body. Lunge to the left and press the ball out again. Bring back to the chest, with body coming center. Keep the chest lifted and high! REPS: 2 sets of 8-10 reps (1 rep is going to the right and then the left)

Hinged-Over Lift: Take the medicine ball in both hands. Hinge over from the waist and keep your knees soft. It’s almost like you are in a small squat. (Do NOT break the torso). Take the ball and lift it up to where your biceps meet your ears. (see picture above) Then bring back to starting position. Keep the gaze to the floor the whole time and be sure to stay squatted and hinged. (Sounds major, eh?) ADVANCED: As you lift your arms up and down, press the ball with your hands. REPS: 2 sets of 12 reps

Platypus Walk: Grab the medicine ball and lift it with both arms above the head. Take your legs and turn both toes out, away from the body, as opposed to having them face forward. Squat down slightly. Walk up on a 4 count (“right foot, then left foot, right foot, then left”) Then, walk back on a 4 count. Keep the hands lifted and the rear end in a slight squat. It will feel a little odd, but have fun with it! REPS: 2 sets of 12 reps

Tricep Extension: Grab the medicine ball with both hands and lift it behind  your head. Lift the ball above your head, then return it to starting position, as pictured above. (Be sure to keep your elbows “in” as opposed to flaring out to the sides.) When you lift the ball up, think PRESSING your wrists up thru the ceiling. (this will help engage the tricep muscle) Be sure to keep the abs and lower back supported by drawing in the abs towards the spine.  REPS: 2 sets of 12 reps.

Shoulder Bridge: Take the medicine ball and go to the floor. Lay on your back and put the ball underneath your feet. Drop and lift your rear end while you keep your feet on the ball 8 times, then hold the rear end in the air for an 8 count. Relax and repeat that cycle 2-3 times. ADVANCED: Lift the right leg up, then take it back down to the ball, then lift the leg leg up and bring it down. Repeat. Do 8 times, 2-3 sets.

Oblique Twist: Grab your medicine ball and sit down. Plant your feet firmly in the floor about hip width apart. Hold the ball at your chest and begin twisting right and left with control. Keep the chest lifted (don’t sink) and shoulders away from the ears. The elbows should be close to your body as if you are knocking someone out at your hips. Exhale as you twist right and left.  ADVANCED: Lean back slightly as you twist. Try lifting your feet off the floor a few inches while maintaining balance! REPS: 12-15 reps 2 sets

Lower Ab Drop: Grab your medicine ball and lay down. Put the ball between your knees and extend your legs into “chair pose” (see picture) Keep your head to the floor and put your hands to the side on the floor. Inhale, then exhale and with control, drop your legs to where your toes almost touch the floor and return them to starting position. Do NOT collapse the legs. Keep them extended. Repeat.  ADVANCED: Lift your head and put both hands behind your head as you do the move. REPS: 10-12 reps 2 sets

Climb the Rope – Extend both legs into the air while laying on your back. Lift your upper body and reach up as if you are climbing a rope. “Grab it” with the right hand, then the left hand. That is 1 rep. Do 2-3 sets of 8-15.  CHALLENGE: Reach higher and higher as if the rope is being pulled up from the sky. MODIFICATION: Bend legs while reaching right and left

Lying Side Lift – Lay on your left side. Put your left hand straight out in front of you and place your right hand behind your head. Your legs are stacked straight right on top of the other. Make sure not to break this position by falling forward or backward. Lift your right leg at the same time as you bend your torso toward your leg. Lower your leg and head to starting position and repeat. Do 8-12 reps on that side, then lay on your right side and repeat. Do a total of 2 sets on each side

Plank – Get on all 4′s. Extend your legs straight behind you to where you are holding on your toes. Straighten your arms out and keep them shoulder-width apart. Keep your bottom in line with your spine. (do not over or under compensate by lifting or lowering too much) Draw your naval into your spine. Keep your gaze ahead. (Do not “crank” on your neck) Breathe and hold the position for 5 sec. Relax to knees. Repeat adding 1 second each time, working your way up to 10 sec. MODIFICATION: Go to your knees and forearms

Lower Ab Tap – While laying on your back, lift both legs up into “chair pose”. Keep both hands flat on the ground. Slowly tap the right foot down while keeping the left leg still. Draw leg back to starting position and then slowly tap the left foot down. That is 1 rep.  Be sure to keep no space between your lower back and the floor by drawing your naval down to your spine. Do 2-3 sets of 8-15 reps. CHALLENGE: Keep your legs further away from your body and tap your heel down instead of your toe.  MODIFICATION: Put both hands behind your head to support your neck and bring your legs in closer to your chest.