Gives me such a confidence boost :D
Inddeeed this is me.
(Source: , via sexy-little-thing)
I love these for active recovery during cardio or as part of my strength/core routine. This move will target your core, glutes, shoulders and back.
Keep your core tight & pulled in throughout and come to your knees or forearms if needed.
How To Do It
A. Come into plank position: forearms or on hands. Keep your core tight, hands under shoulders, quads contracted and eyes forward.
B. Keeping your hips facing the floor, lift one leg up towards the ceiling. Squeeze your glutes. Hold for 3-5 seconds.
C. With or without tapping down, draw the same knee towards the elbow on the same side. Feel the crunch in the obliques, and try to keep your hips facing the floor (don’t sway too much). Hold 3-5 seconds.
D. Repeat alternating sides.
Try 10-20 per set! For a bigger challenge, try 10-20 on the same side instead of alternating, then switch.
Beginners….
Keep one knee down as you extend the leg up towards the ceiling and the opposite knee towards the elbow. Keep your shoulders, hips and knee in one straight line.
Advanced…
Add a single leg pushup as you lift the leg up and/or bend the elbows slightly during the reptile (like a spiderman pushup). You can also try these on a decline. :)
Kill it!
Lunch2 scrambled eggs w almond milk
Sauteed onion, mushrooms, zucchini w tamari & rosemary
Side peach
If you’re a firehydrant fan, you’ll love pendulums! Of all the butt lovin’ exercises I shot the other day, this one KILLED me!
Challenge: 3 rounds of 20 pendulums alternating sides! When it gets easier, try 20 PER side without switching in between.
Fun fact: there’s a hole in the crotch of my pants for these shots. Didn’t notice til after. Myth busted: I’m not perfect!
How To Do It
A. Bend at the hip, keeping a flat back. Place hands down in front of you, chest open and EYES forward. (fight the urge to look at your feet! I know you do it!). I use a dumbbell to add height, but you can also place your hands on the floor, a couch, a med ball or stability ball, a chair etc.
B. Straighten your legs as much as you can. You can keep a slight bend at the knee if needed. Keep feet hips width apart. I call this the ‘check out my tush’ stance. You’ll know what I mean. :)
C. Trying to keep your hips and chest facing the floor (neutral position), lift one leg up and out to the side as high as you can without twisting. Keep it slow and controlled. Hold for a beat, then switch sides.Warning: these are TOUGH! It’ll challenge your balance, so only lift as high as you can with proper form. You can build up to higher kicks over time.
Bonus: Leg weights at home? Whip ‘em out!
(via fitforinfinity)
