Sunday, June 26, 2011

Get ABS like Marisa Miller



In this post you will find break-downs (with pics) of many different types of exercises you can choose from which will guarantee you flat abs.
 & comment on which model's abs inspired YOU to work out? 





EXERCISES BY MARISA MILLER
( from Shape Magazine & you'll need a gym for these )

Triple-Delt Duty

 


Hold a dumbbell in each hand out to the sides at shoulder level. Circle arms forward 15 times, then back 15 times. Next, bend elbows 90 degrees. Rotate forearms down so they’re parallel to the floor, then back up. Do 15 reps. Finally, bring elbows together in front of you, then back out. Do 15 reps.



Plank Progression


Get in plank position on forearms on the round side of a Bosu. Hold for 30 seconds, then turn to the left and balance on right forearm, feet staggered and left arm up. Hold for 30 seconds, return to center, and switch sides to complete series. Repeat entire series once.

Burpee

Stand with feet shoulder-width apart, then squat and put hands on floor in front of feet. Hop feet back, then forward.
Jump up, catching air and raising hands overhead. Continue for 1 minute. (Add a push-up while you're in plank pose for more of a challenge.


Balance Squat


Stand with feet shoulder-width apart on the flat side of a Bosu (or use the round side if that’s more comfortable for you) and hold a dumbbell in each hand at your sides. Squat as low as you can, maintaining your balance and keeping your knees aligned with your toes, then rise up and repeat. Do 15 reps, then step onto the floor and do 5 to 8 jump squats.


THE MUST EXERCISES 
(These exercises are the base of all ab workouts. Do 2 sets of these 4-6 times a week.) 




Bicycle 
Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest (top illustration). Target your sides and entire ab area by contracting as you lift your shoulder blades off the ground. Straighten your right leg at a 45-degree angle and rotate your upper body to the left, bringing the right elbow toward the left knee (bottom illustration). Switch sides by straightening your left leg, bending your right leg, and bringing the left elbow to the right knee. Alternate sides in a pedaling motion. Complete 8 to 12 full reps. 



Front Plank

Lie on your stomach with arms bent, palms and forearms on the ground, fingers pointed forward, legs extended, and toes tucked under (top illustration). Work your back and abs by contracting your core muscles and slowly lifting your entire torso off the floor, keeping palms, forearms, and toes on the ground (bottom illustration). Avoid arching your lower back, hiking your hips upward, or shrugging your shoulders (in other words, cheating). Hold for 10 to 30 seconds, gradually building up to one minute.
Stability Ball Crunch

Strengthen your abs and obliques by sitting on a large ball with your feet flat on the floor (top illustration). Walk your feet forward, letting your entire back rest on the ball and keeping your thighs parallel to the floor. Cross your arms over your chest and slightly tuck in your chin (bottom illustration). Contract your abs and exhale as you raise your torso about 45 degrees. Pause, then lower, inhaling as you go. If you feel unstable, move your feet farther apart. Repeat 8 to  12 times.



Side Plank

Turn onto your right side with your legs extended and your feet and hips resting on the ground and stacked on top of each other (top illustration). Place your right elbow directly under your shoulder to prop up your torso, and align your head with your spine. Gently contract your core and lift your hips and knees off the floor; this strengthens your sides and deep ab muscles (bottom illustration). Hold for 10 to 30 seconds, gradually working up to a minute, and return to the starting position. Roll onto the other side and repeat.







THE GYM EXERCISES
(from Women's Health Magazine, which promises flat abs in 6 weeks with these exercises )

Move 01




Reverse Wood Chop


Squat, holding a medicine ball next to your right hip (a). Keep your arms straight and raise the ball up and across your body until you're standing and the ball is above your left shoulder (b). Lower back to start. That's one rep.



Move 01

Single-arm Lunge


Hold a dumbbell and raise your right arm, keeping your elbow close to your ear (a). Step forward with your left foot, lowering until your thigh is parallel to the floor (b). Push off your left foot to stand. That's one rep.



Move 01


T-Stabilizer


Get into a pushup position (a). Shift your weight to your left hand and rotate your body, raising your right arm into the air so that your arms and torso form a T (b). Hold for one or two seconds, then return to start. That's one rep. 




Move 01


Single-arm Lunge Single-arm Bent-over Row 


Hold a dumbbell in your right hand, bend your knees, and lean forward from your hips (a). Brace your abs and pull the weight up to chest height without rotating your torso (b). Return to start. That's one rep.






THE 6 PACK EXERCISES
(from Shape Magazine modelled by Audrina Patridge)



Cat Raise



Get in plank position on forearms, elbows under shoulders, with hands in fists and palms facing each other; pull abs in tight.Lift hips straight up. Hold for 2 counts, then return to starting position and repeat.

Cross-Legged Lift


Lie faceup with legs extended over hips and arms at your sides, palms on ground. Bend right knee, crossing right foot over left thigh. Keeping left leg straight, use your abs to lift hips off the ground.
Lower hips, then take legs down to 45 degrees off ground.
 Raise them to starting position and repeat entire move. Switch sides (crossing left leg over right) halfway through set.



Compound Crunch


Lie faceup with hands behind head, elbows out to sides and legs extended on the ground. Lift head and shoulder blades as you pull knees toward chest.Lower head and shoulder blades as you slowly extend legs 45 degrees off ground, keeping abs super-tight; repeat.

Offset Bridge


Lie faceup with right knee bent, foot on the ground, and left leg extended over hip. Extend arms at sides, palms on ground.
Push through right heel as you lift hips until body is aligned from shoulders to right knee. Lower hips until they nearly touch the ground, then repeat. Switch sides to complete set.



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