Tag Archive | "ceiling"

Image ab-core-sideplankhipdip.jpg

3 ways to target your core

The workoutUsing a timer set for 30 seconds of work and 10 to 15 seconds of rest3 to 4 rounds of each move1. Side plank hip dipsHold yourself up in a side plank (either from the knees or toes) Using control, lower the bottom hip to the floor with an inhale. As you exhale, push the hips back up to the ceiling.

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3 ways to target your core

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Hip thrusts with Medicine Ball

Hip thrusts with Medicine Ball Target your glutes and hamstrings with hip thrusts.How to1. Lie on your back on the floor with your hands at your sides, your knees bent, and your heels on a small medicine ball.2. Tighten your abs and glutes, and thrust your hips upward off the ground towards the ceiling. Hold for a count, then lower yourself three-quarters of the way back to the floor, keeping your abs contracted, and repeat for the recommended number of repetitions.How many sets & reps?Week 1–2 5 sets 20–25 repsWeek 3–4 4 sets 15–18 repsWeek 5–6 3 sets 10–12 repsNEXT: Browse more A-list butt workouts>>Workout from Nichelle Laus (pictured); photo credit: Dave Laus

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Hip thrusts with Medicine Ball

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