The AbSmart Fitness Plan: The Proven Workout to Lose Inches and Strengthen Your Core Without Straining Your Back by Adam Weiss

Author:Adam Weiss [Weiss, Adam]
Language: eng
Format: epub, pdf
Tags: Health
ISBN: 9780071598057
Amazon: B005DID31W
Goodreads: 6319997
Publisher: McGraw-Hill
Published: 2008-12-11T06:00:00+00:00

7.7a, b

Medicine Ball Knee-Ups

3. Inhale and lower your knees back toward the ground without letting your feet touch the floor. Strive for fluidity of motion, rather than muscling up or using momentum to lift the legs upward.

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Advanced Movement

Stretch your hands out to the sides when performing the exercise, rather than holding onto the bench.

* * *

Inner-Thigh Squeeze with Lift on Swiss Ball

Muscles emphasized: Lower abdominals, spinal erectors, glutes, inner and outer thighs

1. Start by lying on your back with your back flat and your arms by your sides. Place your legs on either side of a Swiss ball, holding the ball with your calf muscles against the side of the ball.

2. Squeezing your core muscles as you exhale, raise your hips off the floor while squeezing the ball with your legs throughout the movement. Hold for 2 seconds at the top. Lower your hips to the start position, just touching the floor with your glutes, and repeat.

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