Place your hands next to your head and raise your shoulders off the ground. Pull your stomach muscles in tight as you reach from side to side, touching your ankle each time.īicycle crunches: To do a bicycle crunch, lie on the floor with your back flat against the ground. Heeltap: For this exercise, lie on your back with your legs bent and your feet flat against the floor. Think about keeping a straight line from the crown of your head to your heels. Plank: Immediately after the up and down planks, go into a regular plank position, with your body weight on your elbows, sucking your belly button in to keep your core engaged. Bend your left elbow, then your right elbow, lowering yourself down into a forearm plank, then reverse the movement, so you are back in your starting position. Up and down planks: Start in a plank position with your palms flat on the floor and your arms straight. Contract your abs, and lift your torso off the floor. Engage your core, with your hands behind your head.
#V shred 30 day challenge full
Keep jumping your legs in and out for the full 30 seconds.ġ00s: From a V position, with your legs raised off the floor and your knees bent, hold the pose, engaging your core and pump your arms up and down.Ĭrunch: To do a crunch, start lying on your back with your knees bent and your feet flat on the floor. Plank jacks: From a plank position, jump both legs out to the side of your mat, then jump them back in so that you are back in your starting position. Keep dipping to each side for the full 30 seconds. Once you’re in the plank position, drop the right hip down to the floor, then the left hip. Plank with hip dips: Assume the plank position on your forearms. To make it more challenging, lift your hands from the floor. As you bring your knees back into your chest, lean back in. As you extend your legs out straight, lean your torso back. In and out: To do an in-and-out crunch, start sitting up in a V position with your arms behind you and your palms flat on the floor. Ting keeps her heels on the floor for this move, but you can raise your legs to make the exercise harder. Twist your torso side to side, almost tapping your clasped hands to the side of your body each time.
Russian twist: To do a Russian twist, get into a V-hold position, sitting on your seat bones and leaning back slightly to engage your core. Move as quickly as possible as you switch from side to side. This time, starting from a plank position, bend one knee underneath your body to tap the elbow on the opposite side. Repeat on the other side.Ĭrossbody mountain climbers: Also known as X mountain climbers. Spiderman plank: Starting from a plank position, bring one knee out to your side to touch the elbow on the same side, then take it back to your starting position.
Breathe out as you lower back into your starting position. Engage your core and breathe in to lift your hips off the floor and your legs back up over your chest. Reverse crunch: To do a reverse crunch, lie on your back and put your legs in a tabletop position.
0 kommentar(er)
