7 Moves For Sculpted, Sexy Abs by Nisha 🌞 Sebastian - Musely
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7 Moves For Sculpted, Sexy Abs

posted in Health & Fitness
06/01/2015
  • Twisted Knee Tuck

    • Start in a full plank position, toes on gliders (or use a towel if you’re on a wood or tile floor, or paper plates if on carpet) with legs together and hands on the floor under your shoulders. Rotate hips to the left, keeping legs together.

    • Pressing into balls of feet, pull both knees toward left elbow. Hold for 2 counts, then twist knees toward right elbow. Extend legs back to plank with hips turned to the right.

    • Repeat, this time with hips turned to the right and pulling both knees toward right elbow as you hold for 2 counts, then twist left, then back to start.

  • One-leg Mountain Climber

    • Begin in a full plank position with toes of right foot on a glider. Bring left knee toward chest, keeping hands on the floor under shoulders.

    • Keeping left knee in, use abdominals to pull right leg toward chest.

    • Extend right leg back to starting position and repeat. Do 15 reps; switch sides and repeat; do 3 sets total.

    TIP: Focus on keeping your upper body still and as stable as possible as your working leg moves toward and away from your chest.

  • Oblique Press

    • Kneel on a mat with right foot forward, right knee bent 90 degrees with knee above ankle and left leg behind you with left knee bent 90 degrees. Hold a light- or medium-weight dumbbell in right hand, elbow bent 90 degrees at shoulder height with palm facing forward.

    • Keeping your tailbone slightly tucked under, slowly hinge to the left, reaching fingertips of left hand to floor; at the same time, press weight up and to the left.

    • Hold here for 2 counts, then slowly return to the start position. Do 15 reps; switch sides and repeat; 3 sets total.

  • Boat-Pose Snow Angel

    • Lie faceup on floor with a ball between upper thighs, arms at sides. Lift upper back, arms, and legs off the floor, contracting glutes and inner thighs.

    • Sweep hands toward ears, as if making a snow angel. Keep legs lifted and upper back off floor. Sweep hands back toward hips.

    • Squeeze ball and pull knees into chest while lifting torso off floor, balancing on tailbone. Hold 2 counts. Lower to start.

    • Do 3 sets of 10 reps.

    TIP: Squeezing the ball between your upper thighs will help fully engage your core and glutes and keeps you balanced.

  • Low-Abs Knee Lift

    • Sit tall on a bench or step with risers, hands about shoulder-distance apart and knees bent. Round your spine, creating a C-curve; draw navel toward spine.

    • Press down on bench, lifting body a few inches.

    • Perform small knee tucks, lifting feet; keep the movement controlled without swinging legs. Do 15–20 reps; 3 sets total.

  • Lower-Ab Tornado

    • Lie faceup on the floor, arms at sides with palms on floor and legs extended, holding a small ball between inner thighs. Lift legs above hips.

    • Tip hips to the left, lowering legs slightly. Slowly circle hips clockwise, moving legs forward, right, and back to center.

    • Continue for 8–10 circles, or about 45 seconds, then switch directions and repeat.

    TIP: Be careful not to arch your back as you circle your legs around; keep the movement slow and even in all directions.

  • C-Static Hold-Row

• Sit on the floor with knees bent, ball between thighs. Hold a light dumbbell in each hand, palms facing in. Sit back, bringing elbows to floor below shoulders.

• Release elbows and extend arms to chest height, then row right elbow back, keeping left arm extended. Switch sides,
    C-Static Hold-Row

    • Sit on the floor with knees bent, ball between thighs. Hold a light dumbbell in each hand, palms facing in. Sit back, bringing elbows to floor below shoulders.

    • Release elbows and extend arms to chest height, then row right elbow back, keeping left arm extended. Switch sides,

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