As a former NFL Bengal Cheerleader and Fitness Universe Champion, I know that trouble area very well! Just like the saying goes, “I hate to see you go, but I love to watch you walk away.”
Here are 5 Moves that will give you that Flat Back to match that flat tummy!
What You Need: A Bosu ball, an exercise ball and a couple sets of weights (5-10lbs)
Place the Bosu ball down so the blue or rubber half is facing upward. Position yourself on the top, center of the ball. You should be centered as well, meaning your legs and arms are (relatively) equally as far off the ball.
Get in your superman position by raising both your legs and arms up. Don’t strain your neck. Keep your body in a straight line and your eyes comfortably looking down.
Now we are going to add some balance practice with a little swim move by raising your opposite hand and opposite leg at the same time. It should look like you are swimming or flying through the air, hence the “Superman” title.
Amp up this move by staying up in the air or modify it by tapping the ground each time you switch hands/legs.
Do this 30 times on each side or keep it steady for intervals of 30 seconds until you reach a minute.
2) Opposite Arm and Leg Table Top
Get into table top position (hands and knees on floor) and be sure your back is flat. Focus on finding your center and practice some breaths, bringing your belly button to your back. Now raise your arm and opposite leg at the same time.
Focus on reaching your arm forward and your leg backward. It should feel like strings are stretching you in opposite directions. Hold for 45 sec. on each side.
For an extra challenge, add movement, bringing your arms and legs outwards and back to start position.
Start by sitting up on your knees, with the stability ball in front of you. Now, lean onto the ball so that your stomach is on top. Your upper torso and chest should overhang just a little. Right now, your face should be parallel with the floor, your back should be flat and your hands should be tucked behind your head.
Lift your chest up as a unit with your head. Try not to completely arch or crane your neck. Lift up until your head is facing the wall ahead.
Slowly and in control, lower your upper body back to the starting position.
Do 3 reps of 15 sets! For an extra challenge, grab a barbell weight to hold onto during the exercise.
Lift your chest up as a unit with your head. Try not to completely arch or crane your neck. Lift up until your head is facing the wall ahead.
Slowly and in control, lower your upper body back to the starting position.
Do 3 reps of 15 sets! For an extra challenge, grab a barbell weight to hold onto during the exercise.
Grab a pair of weights, preferably 5-10 lbs and stand shoulder width apart. Bend over at a 45 degree angle.
Your palms should be each other. Bring the weights out and backwards. Take them just a little further back, until you feel your shoulders tightening. Focus on this contraction for a second. Imagine you are cracking a nut between your shoulders, really tighten that back.With an exhale, bring the weights towards each other, meeting above your chest.
Your palms should be each other. Bring the weights out and backwards. Take them just a little further back, until you feel your shoulders tightening. Focus on this contraction for a second. Imagine you are cracking a nut between your shoulders, really tighten that back.With an exhale, bring the weights towards each other, meeting above your chest.
Focus on the movement and really feel your pectorals pulling those arms in. Imagine you are wrapping the weights around a beach ball. The movement should be wide.Inhale and lower the weights down, slowly. You should be fighting gravity, not allowing your arms to fall back to the sides.
Do 4 sets of 15 reps! For a challenge, go to the floor and plant your feet shoulder width apart, setting yourself up for reverse tabletop position. As you lift the weights up in the fly position, simultaneously push off your feet shooting your hips towards the ceiling–this would be called a hip or pelvic thrust. Keep the core engaged and don’t lose sight of your fly form! Slowly lower back down, allowing gravity to give extra resistance–stay in control of those weights!
4) Inch Worms with Towel
Start standing up right, on top of the towel with your feet shoulder width apart. Bend over and walk your hands out into a plank. From the plank position, your back straight and your neck in alignment with your back, drag your feet in towards you, really pulling in from the core.
There are two levels of difficulty for this. The first is a knee tuck. That means you slide your knees in towards your chest. From there, stand up and then reverse the process. Bend back down, kick your feet out and then walk your hands towards your feet.
Level two is a pike move. Rather than bringing your knees towards your chest, you will keep your legs straight. Your toes should be coming towards your face first as you push your butt towards the ceiling. Do this for 30 sec. and see how many reps you can get in!
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