7 Day Muffin Top Challenge

3. HIP LIFT

EXERCISE MOVEMENT

  • Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.
  • Inhale and pull your belly button in to your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight.
  • Breathe in as you slowly lower your hips to the ground.
  • Repeat 10 times.

4. REVERSE CRUNCHES

EXERCISE MOVEMENT

  • Lie your back with your knees bent at 90 degrees. With your palms facing down, place your arms by your sides for support.  This is your starting position.
  • With abs contracted and your back pressed into the floor, curl your knees towards your chest as your exhale, your butt may also lift off  the floor.
  • As you inhale, slowly and with control lower your legs until your feet almost touch the floor.

5. SCISSORS/ FLUTTER KICKS

EXERCISE MOVEMENT

  • Lie on your back with your head and shoulders lifted off the floor and your hands behind your head if you need some support for your neck.  With both legs extended and toes pointed lift your right leg off the floor so that it is perpendicular with your upper body (keep your lifted leg as straight as you can) and raise your left leg just a few inches off the ground.
  • Quickly and with control swap leg positions: Drop your right leg swiftly down so that it hovers a few inches off the ground and simultaneously raise your left leg up towards the ceiling.
  • Without pause, alternate back and forth. Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.

6. V-SITS 

 EXERCISE MOVEMENT

  • Sit with your feet lifted off the ground and your knees bent into your chest. Place your hands on the floor just behind your bottom. Engage your core by pulling your belly button into your spine. This is your starting position.
  • With control, lean your upper body right back and at the same time extend both legs straight out. Return to the start position. That’s one repetition. Aim for up to 3 sets of 10 reps.
  • Keep your abs engaged during the movement. If this move is too challenging, instead of extending your legs, keep your knees bent as you lower and raise your upper body.

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