Alright, so tonight I'll be posting my first personal fitness tutorial (yay!). This is the circuit that I do at least once a day- always at the gym, and sometimes before bed, too. It's pretty simple and you can do it anywhere you have the room too. No equipment is needed, unless you prefer to use a yoga mat or balance ball to support your lower back. Basically, I do 15 reps of each exercise, in a 3 set circuit. The last two photos are just good stretches to do after you're finished. Transition from exercise to exercise as smoothly and quickly as possible. Remember to take 15-30 second breaks between each set (not exercise) to maximize your workout!
First, start out by lying flat on your back with your hands tucked just below your butt. This will keep your lower back elevated and keep your head from rising. Keeping your legs as straight as possible, lift them to at least a 90 degree angle with your stomach, and thrust up with your hips. Gently lower your legs back down, taking about twice as long as you did to raise them. Do NOT let your feet touch the ground at all during this exercise. This will feel strange at first, but trust me, you'll feel the burn after a few reps. (FULL CORE)
Second, without touching your feet too the ground, keep your legs straight, toes pointed, and lift one leg at a time, while lowering the other to a few inches off the ground. Continue to do so, 15 times for each leg. Again, do NOT allow your feet to hit the ground just yet. Also, try to keep your neck and back as straight as possible, holding your head on the ground. This exercise should utilize solely your core and upper let muscles. (LOWER ABS)
Third, still without touching the floor, bend your legs and bring them to about a 60 degree angle with your core. With your hands tucked behind your head, bring your elbows and knees together to touch. These are NOT your every day crunches, and if you weren't feeling it before, you definitely are now! That's okay though, 15 of these and you almost, kinda get a break. (UPPER ABS)
Fourth, we have side plank dips. And yes, you may put your feet down now! Turn to either side (you'll be doing 15 on each side). Support yourself with the elbow and leg closest to the ground. Place your other foot on top or behind the first, and your other hand on your hip or in the air. Simply dip your hip down to about an inch off the ground, then return to the starting position. Repeat 15 times, then turn over, & do the same. (OBLIQUES)
Fifth, are good ol' planks. Yes, I know you hate them. I hate them too. But you'll be okay, I promise. These are baby planks. Begin almost in a pushup position, except on your elbows instead of hands. Lower your butt to form a straight line with your body. You'll know when you're level, because you'll feel your abs start to tense up. This is good. Hold for fifteen seconds, keeping your body aligned and feet vertical. (FULL CORE)
After three sets of the circuit, you can finally stretch out those abs you just tensed up. Follow the above steps, holding each pose for approximately 10 seconds. Always remember to stretch well, because it releases lactic acid, causing you to be not sore...well, less sore. You'll definitely be sore after this for the first few times. Some exercises are still difficult to me after months, so don't get discouraged if you're dead after a single set. Just keep your head up, keep going, and go get those abs!
