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Tuesday, April 15, 2014

Furniture Sliders & Abs!


This is a brutal total ab exercise, you haven't done abs until you have done them with furniture sliders! Plank holds are hard in & of themselves, but add in a hip lift plus a knee bend & most people can't even do 1 set of 15 the first time they try these. Furniture sliders are the true test of your total abdominal strength, coordination, & flexibility..athleticism! Once you hit 3 sets of 30, no stopping in the middle of a set, & without resting your knees on the ground... you are officially Abdominal Strong!

Donkey Kicks: Beginner 3 sets of 15, Advanced 3 sets of 30
1. Start in a plank position hips even with shoulders, legs straight, no arch in the back, & forearms on the ground.
2. Keep you chin up, don't look at your toes, look at the wall in front of you.
3. Place your toes & balls of your feet in the middle of the furniture sliders.
4. Engage your low abs by lifting your hips up & then pulling your knees to your hip line & contract your abs. Make sure you pull in with your abs not your legs.
5. Press your knees back out to a plank position & press your hips down, keep your abs engaged & tight as you go back to the plank position. Do not allow your back to arch or your hips to drop below your shoulder line.

Donkey Kicks with an Oblique Twist: Beginner 3 sets of 15, Advanced 3 sets of 30
1. Start in a plank position hips even with shoulders, legs straight, no arch in the back, & forearms on the ground.
2. Keep you chin up, don't look at your toes, look at the wall in front of you.
3. Place your toes & balls of your feet in the middle of the furniture sliders.
4. Engage your low abs by lifting your hips up & then pulling your knees to your hip line twisting to the right while contracting & pulling with the side of your abs.
5. Press your knees back out to a plank position & press your hips down, keep your abs engaged & tight as you go back to the plank position, do not allow your back to arch or your hips to drop below your shoulder line.
6. Engage your low abs by lifting your hips up & then pulling your knees to your hip line twisting to the left while contracting & pulling with the side of your abs.
7. Press your knees back out to a plank position & press your hips down, keep your abs engaged & tight as you go back to the plank position, do not allow your back to arch or your hips to drop below your shoulder line.

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I want you to LOVE your Athlete Lifestyle, Life's a Sport! -Danielle

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