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HEALTH
Workouts
Six Moves to a Toned Tummy…
We chatted up Carrie Rezabek, creator of the Pure Barre workout method, to get the skinny on the must-do abdominal moves. “It’s great to have flat abs, but more importantly, if your abs are not strong, you are at a higher risk for injury and won’t be able to do the activities and sports you enjoy as effectively,” Carrie warns. Her fab ab workout can be done three times a week, in addition to your strength and cardio plan.
Forearm Plank
Start in a push-up position. Lower down onto elbows, so your palms are on the ground and your shoulders are straight over your elbows. Keep your toes curled under and your legs hip-width apart. Pull in abs and squeeze your butt, ensuring that your body is straight as a ruler. Hold for 45 seconds.
Pilates Hundreds
Lie on your back with your legs up in the air. Lower legs slightly to form a 45 degree angle. Peel your shoulder blades off the mat and place your chin on your chest. Extend your arms straight out, so they almost touch your hips. With your palms down, cup your hands into “blades.” Pull in your abs and pump your arms up and down, in small quick motions. Continue vigorously with five inhales and five exhales. Repeat 10 times.
Roll Up
Lie on your back with your legs together and your feet flexed. Keep your arms by your ears, stretched over your head. Do a huge sit-up, keeping your chin to your chest. Continue to slowly roll forward, reaching toward your toes. Reverse the move slowly, so one part of your back hits the mat at a time.
Single Leg Switch
Lie on your back with your chin on your chest. Curl into a ball by pulling your legs into your chest. Shoot your right leg straight out in front of you, keeping your left leg tucked in. Reach your right hand toward your right ankle. Switch legs and arms, using your abs to keep your core stable. Repeat 10 times on each side.
Criss-Cross
Lie on your back, with your arms behind your head. Slowly bend your right knee into your chest while crunching your left elbow to meet it. Make sure your elbow extends past the opposite knee. Slowly switch sides. Repeat 10 times on each side.
Kickstands
Lie on your back, resting on your elbows. Bend your knees and place your feet flat on the floor. “Tuck hips under, squeeze your seat and curl upper body forward,” Carrie tells us. Slide your elbows forward and lift your arms off the ground. Hold your arms up for 10 seconds. Lower arms down and repeat five times.
Forearm Plank
Start in a push-up position. Lower down onto elbows, so your palms are on the ground and your shoulders are straight over your elbows. Keep your toes curled under and your legs hip-width apart. Pull in abs and squeeze your butt, ensuring that your body is straight as a ruler. Hold for 45 seconds.
Pilates Hundreds
Lie on your back with your legs up in the air. Lower legs slightly to form a 45 degree angle. Peel your shoulder blades off the mat and place your chin on your chest. Extend your arms straight out, so they almost touch your hips. With your palms down, cup your hands into “blades.” Pull in your abs and pump your arms up and down, in small quick motions. Continue vigorously with five inhales and five exhales. Repeat 10 times.
Roll Up
Lie on your back with your legs together and your feet flexed. Keep your arms by your ears, stretched over your head. Do a huge sit-up, keeping your chin to your chest. Continue to slowly roll forward, reaching toward your toes. Reverse the move slowly, so one part of your back hits the mat at a time.
Single Leg Switch
Lie on your back with your chin on your chest. Curl into a ball by pulling your legs into your chest. Shoot your right leg straight out in front of you, keeping your left leg tucked in. Reach your right hand toward your right ankle. Switch legs and arms, using your abs to keep your core stable. Repeat 10 times on each side.
Criss-Cross
Lie on your back, with your arms behind your head. Slowly bend your right knee into your chest while crunching your left elbow to meet it. Make sure your elbow extends past the opposite knee. Slowly switch sides. Repeat 10 times on each side.
Kickstands
Lie on your back, resting on your elbows. Bend your knees and place your feet flat on the floor. “Tuck hips under, squeeze your seat and curl upper body forward,” Carrie tells us. Slide your elbows forward and lift your arms off the ground. Hold your arms up for 10 seconds. Lower arms down and repeat five times.
POSTED IN body, body image, health, fitness
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