Archive for July 2012 | Monthly archive page
Leg Raise and Touch Back, Up and Back with Swiss ball – Lie flat on back, with arms at your side and Swiss ball held between feet, lift legs up and bending at hips bring ball, still held between feet, back to touch the ground behind your head, lift up lower torso and bum, raising ball up high and touch ball down to ground behind head again and then bring ball back to start position. This is one rep. Continue doing as many reps as you can in the interval period. || Read more
3 Point Ab Chops on Swiss ball – Lie back with your mid to lower back on Swiss ball, then extend your arms out with hands held together behind head. Crunch up and bring arms overhead and down between knees, then go back to start position. This is one rep. On the next rep bring arms overhead and down to the right side and back, and for the third rep bring arms down to the left side, continue alternating crunching up and bringing arms over and down to these 3 points. || Read more
Weighted Leg Circle Ugi Squat exercise – Standing just in front of Ugi with a dumbbell or weight in one hand, squat down so that your behind touches Ugi and bring dumbbell down and around the calf of one leg and then come up out of squat. For the next rep take dumbbell in opposite hand and bring it around the calf of the opposite leg and then come up. Continue doing these movements and alternating sides for each rep. || Read more
Leg Raise with Swiss Ball and Dumbbell Touch – Lie on back, and with arms outstretched behind head on floor holding onto a dumbbell with both hands. Lift legs with Swiss ball held between feet, so soles of feet are facing ceiling and bring the dumbbell up and touch the Swiss ball with the dumbbell. Then lower arms and dumbbell and legs with ball back down to the ground. This is one rep. || Read more
Alternating Toe Touches and Push Through Crunches with Swiss Ball – Lying on ground, lift legs up to 90 degrees with soles of feet facing the ceiling and holding the Swiss ball up between your feet. Reach up towards the left side and touch toes with fingertips, come back and then repeat on the right side, touching toes of the right foot with fingers. Next crunch up and push hands held together through legs. This is one rep. Continue doing as many reps as you can in the time interval. || Read more
Plank on Swiss ball – Get into plank position, balancing on your forearms with feet up on Swiss ball, and hold body up in a straight line in this position for the required time. Pulling in your tummy, helps to strengthen ab muscles. || Read more
Ugi Toe Touch exercise – Lay on mat and bring legs up so they are at 90 degrees with soles of feet facing ceiling, hands are overhead holding onto Ugi at ground, crunch up torso and bring Ugi up to touch toes and then lower torso and Ugi back to the ground. This is one rep.
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