@deborasdei3: Happy Saturday loves! 🤗Here’s a little twist on an ab series that will fire up the peach as well 🔥🔥 I completed 2 rounds at the end of a quick HIIT session, but you can perform up to 4 rounds for a stand alone ab and glute isolation session. Pause to reset between moves as needed and rest 1-2 minutes between rounds. Be mindful of your navel to spine connection and don’t allow the belly to puff out during the “crunch” portion of each move. Be extra vigilant since we are adding a challenging glute component to these moves and a common tendency is to lose the core when the work gets tough. Instead, suck belly in like a vacuum during the exertion for best results. Happy sculpting! 💪🏽💪🏽💙 #hbsculptabs #hbsculptglutes Leggings: @codefitmiami Band: @team4kor ————— 👉🏽For moves 1&2, come onto outside edges of the feet and press soles of feet together. Knees should fall open so that legs form a diamond shape 1️⃣Diamond abduction crunch (15x) 2️⃣Diamond bridge + reach (15x) —— 👉🏽Perform moves 3-5 on the same side, then switch 3️⃣Single leg bridge + knee to elbow crunch (10x) 👉🏽Tuck your tailbone, press into the planted heel, and squeeze glute to lift hips into a low bridge. The low back should not arch to lift the hips higher. Keep the hips lifted by squeezing the glute and take your crunch. Extend leg, lower the hips, and repeat. 4️⃣Bridge hover + knee to elbow crunch (10x) 👉🏽keep the hips hovering off the ground by maintaining a constant squeeze on the glute and hamstring. Hips do not lower between reps. 5️⃣Bridge crunch pulses (20x) 👉🏽with each pulse draw knee and elbow closer as you tuck tailbone and squeeze glute & abdominals 6️⃣Forearm plank knee tuck crunch to glute kick (12x each side) 👉🏽If this feels too intense on forearms, come into palms as in a traditional plank * * * * * #coreworkout #homeworkout #homeabs #abgainer #waistguide #abguide #homeabguide #howtogetabs #femalesixpackguide #sixpackfemmes #befitvideos #abvideos #abworkout #homebodysculpt

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Sunday 07 July 2024 00:31:51 GMT