BHE (best.husband.ever.) The hubs is in Mexico for work for six (!) weeks. He sent me these flowers today as a little pick me up 🙂 Sweet, right?
Six weeks is a long time for a husband to be gone but its a short time to get a six pack. You know I love Jillian’s Six Week Six Pack DVD but I also have a few of my own moves saved up. Here is my list of Top Ten Tummy Toners. Try these out for the next six weeks and tell me you don’t have awesome abs!
1.) Plank Hover- Lie flat on your belly. Push up onto forearms with hands clasped and toes tucked. Pull abs into stomach. Hold for 30-60 seconds. This move is great for working the abs, including the deep transverse abdominals, back and shoulders.
2.) Bicycles- Lie on your back and engage you ab muscles. Extend legs straight out. Alternate brining one knee in towards your chest at a time. Lift head and shoulders off the mat and twist the opposite elbow towards the opposite knee, Works obliques.
3.) Leg Drops- Lie on the mat. Lift head, neck and shoulders off the mat. Tuck hands underneath bottom. Lift legs up so they are perpendicular with the floor. Slowly lower both legs towards the floor until your point of control. Works rectus abdominus.
4.) Basic Crunch on Stability Ball- Place upper back and shoulders on stability ball with feet flat on mat. Keep bottom lifted high. Place hands behind head and tighten abs while crunching up. Works rectus abdominus.
5.) Roll Out- Kneel in front of stability ball. Place forearms on ball with hands clasped. Roll ball forward until torso is at a 45 degree angle. Roll back in until you are sitting upright back to the start position.
6.) Weighted Crunch- Lie on your back with knees bent and feet flat on the floor. Hold a weight or medicine ball in front of your chest. Engage you ab muscles as you crunch up. Lower back down to start. Repeat.
7.) Weighted Oblique Crunch- Perform the weighted crunch but at the top of the movement, twist towards one side brining the weight or medicine ball with you. Return to start. Repeat and this time twisting to the opposite side.
8.) Oblique Weighted Twist- From a seated position, lift feet off the ground balancing on tailbone. Bring weight or medicine ball in front of chest. Twist side to side bringing the weight across to each side.
9.) Roll Up- Lay on mat with legs straight and arms extended overhead holding a non-weighted ball. Engage ab muscles as you slowly roll up one vertebrae at a time. Slowly lower back down to start.
10.) Ball Pass- From the Roll Up position, crunch up bringing ball from overhead in front of chest. Simultaneously crunch knees in towards chest. Place ball in between knees. Extend legs out holding ball and extend arms overhead. Crunch back in grabbing ball from between knees and bringing it back overhead to start. Repeat.
Feel free to tweet me your progress @MyOwnBalance! Good luck with your six pack!