I hope everyone had a great week of Body Weight Squats and Calf Raises! This weeks exercises target the core. So, after completing your squats and calf raises, do 25 of these two exercises. Let me know if you have any questions!
WEEK #2
25 Bicycle Crunches
25 Seated V- Ups
Bicycle Crunches target your obliques (side abdominal muscles)
HOW TO:
- Lie flat on the floor with your hands behind your ears.
- Raise your legs to be 6 inches off the ground and raise you shoulders so your arms make a wide "V"
- Use your abs to bring your left elbow to your right knee and your right elbow to your left knee.
- For more of a muscle burn, do these slowly.
- To get some cardio during this exercise, do these faster.
MODIFICATIONS
**Experienced Bicycle Crunchers: Lower your legs to be 2 inches off the ground**
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Seated V- Ups: target the rectus abdominis (six pack muscles), the transverse abdominis (muscles along side of stomach) and the quads
HOW TO:
- Start in a seated position with your hands on the floor behind, elbows bent with fingers pointing towards your body.
- With your legs together, lift them 2 inches off of the floor leaning back slightly
- Squeeze your abs and pull your knees into your chest then extend them straight out without letting your feet touch the floor
- Make sure to inhale while knees are at your chest and exhale while legs are extended
Modifications
**Experienced V-Uppers: Hold legs extended for a count of 5 before pulling the knees into your chest
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Do one set of these 2 exercises every day along with the exercise from last week. IF you are unable to finish all 25 of any of these exercises DON'T BE DISCOURAGED! Do as many as you can and try again every day! You will be surprised how fast your body adjusts. Don't forget to stretch a little before and after doing these and all exercises - this will cut down on muscle soreness.
I look forward to hearing about your progress throughout the week!
**All pictures found on Google
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