The following 25 minute routine is going to tone up muscles you never knew existed — don’t worry though, it is still going to be fun!
A. BEFORE AND AFTER STRETCHES
1. Standing Bow
Lift one foot toward your butt, and grasp the inside of it with your corresponding hand. Take a deep inhale, and as you exhale, kick your knee back. Hold for 30 seconds per side.
Tip: Engage your core to increase stabilization, but don’t be afraid to brace your free hand on a still surface if you need a little help.
2. Single-Leg Stretch
A Lay on your back, and bring one knee to your chest using both hands. BSlowly switch legs. Keep switching legs, pulling on one knee at a time for about a minute.
Tip: Match up your breathing by inhaling as you rotate legs and exhaling as you pull your knee in — you’ll be able to stretch further!
3. Prone Cobra
Lay on your belly, arms over head. Take a deep breath in and then out. On your next breath in, lift your upper and lower body. Hold for 20 seconds (don’t forget to breathe!).
4. Full Core Back Bend
Start by placing your knees shoulder-width apart. Grab the outside of both ankles, and push your belly button forward as you drop your head backwards. Hold for 20 seconds.
Tip: If this is too difficult, try it standing up by arching your back and bracing your hands on the back of your knees.
B. 4 MOVES TO FLATTEN THAT FLAB
1. V-Line Side Crunch
This move will build your Obliques to help you achieve the coveted V-line! A Begin on your knees, shoulder-width apart. Place your right hand on the ground, left hand behind your head, and left leg extended out. B As you lift your left leg off the ground, bring your hand down toward your knee. This is one rep. Complete 8-12 reps per side.
2. Loose the Pooch Plank
What’s the most annoying thing about being a woman? That darn lower abdominal fat that just won’t go away — until now! A Begin in a high plank position. B Rotate one knee inward until your bent leg is perfectly parallel to the ground. Return to plank position before rotating the opposite leg in C. Complete 2 sets of 6 rotations per side.
3. Muffin Top Twist
This exercise will work the entire core system including your side abs to melt the infamous muffin top! A Sit on your bum, legs in front of you, knees slightly bent, hands over head, and feet about 6 inches off the ground. B Twist your core as you touch your right hand to the ground on your left side. Return to the starting position A before twisting to the left in C. Do a minimum of 2 sets of 6 twists per side, but shoot for 3 or 4 sets!
4. Never Suck In Again Plank
Start off in a forearm plank. Suck your belly button in toward your spine, and hold for 3 seconds, and then relax for 3 seconds. Repeat this action for a minimum of 30 seconds total. As you do this exercise, try working your way up to a full minute!
This workout only takes about 25 minutes, so try doing it once a day or at least every other day to achieve flat abs by the time all of the flowers have finished blooming! Don’t forget to use #FNLfit to show me your progress, how much fun you’re having at your favorite race, or volunteering for your community!