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    BRIDEJEN   21,361
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Tone Your Abs and Legs With These Hard-Core Moves

Tuesday, January 29, 2013

If you're a beginner, try to do 12 reps and 3 sets of each move along with cardio intervals. Or if you're advanced, try 20 reps and 3 sets to go along with cardio intervals.

Donkey Kick
1. Start on your hands and knees, with your knees directly under your hips and your wrists in line with your shoulders. Keep your back and neck straight and look forward. Shift your weight to your left leg.
2. With your hands still firmly planted on the ground, kick your right leg up and back behind you until it is straight. Keep your foot flexed so that your toes are pointing toward the floor. Slowly bring your right knee back to the ground. Repeat all the reps on the same side, then switch to the opposite side and repeat. Keep checking your form to make sure your shoulders are always in line with your wrists.

Crossover Lunge
1.Stand up straight with your feet hip-width apart. Step your left foot diagonally forward and across the right foot. If you were standing in the middle of a clock facing the number 12, you would bring your left foot across the body and place it on the 1. Slowly lower your right knee until the left leg is parallel to the floor
2. Then, using the left leg, exhale and push yourself back into your first step. Repeat the same motion with the right leg, only this time bring your right leg forward and place it on the number 11.

Pike Crunch
1.From a kneeling position, place your abdomen on a body ball and roll the body along the ball until your ankles rest on the top of the ball. Your shoulders should be aligned directly over your hands.
2. Contracting your abdominal muscles, exhale and pull the ball forward using your legs.
3. As your glutes rise, keep your upper body stable so that your shoulders stay aligned with your hands.
4.In the finished position, your toes should be resting on the ball. Return to the starting position and repeat.

Member Comments About This Blog Post:
LILLEAN 1/29/2013 6:20PM

    Great Info

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TUBJUMPER 1/29/2013 4:51PM


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Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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