How to do standing vertical jump,work out video clips queen,resistance training exercise at home - Tips For You

16.12.2013
We get it: You don't always want to do crunches or planks or even use gym equipment to work your abs. Stand with feet hip width, holding medicine ball or dumbbell in both hands, and extend arms in front of chest. Start in the same position, holding either a heavy weight in both hands or two weights (as shown).
Stand with feet a few inches wider than hip width, a dumbbell in each hand, and arms in goalpost position. Stand in a low lunge with left knee bent, right leg straight behind you, and arms extended overhead.
Make it harder: For more of a challenge, add a twist, pulling right knee in to touch left elbow each time. Start in a modified chair pose by placing feet hip width, engaging core, sending hips back, bending knees, and placing hands behind head. Start with feet hip width, knees slightly bent, a dumbbell in each hand, and arms in a goalpost position. Special thanks to Rachel Nicks, trainer at Boutique Fitness Xperience (a studio brand of New York Sports Clubs), who modeled these moves and designed them for us. Turn toes outward and lower into a wide squat (sometimes called a wide second squat) by squeezing glutes, bending knees, and keeping hips in line with torso (don't stick your butt out).
Keeping arms straight and shoulders pressed down, rotate upper body to right and then return to center.
Hold weights overhead with arms extended and bend at the waist to the right, keeping arms straight.


Engage core and bring left elbow to left thigh by bending at the waist and performing a side crunch. With core engaged, bend from waist to the right and simultaneously allow right foot to rise off floor, maintaining a straight arm and leg.
Bring right elbow to left knee as you twist through waist, then return to starting position and repeat on the opposite side.
Raise arms into goalpost position (elbows bent to 90 degrees), engage core, and bend to the right, trying to tap elbow to thigh.
Rather than moving elbow down, try to keep arms and shoulders in the same place throughout so you're forced to use obliques to perform the move.
Don't allow hips to twist to right, instead think about bringing left ribcage to right hip bone.
It may even be more effective because your core muscles aren't just the ones you see in the mirror: They wrap all the way around your body—from your "six-pack" abs to your obliques (which hug the sides of your trunk) to the muscles that stabilize and support your spine. As you return to start, tap right foot to ground and immediately begin next rep (don't put weight on right foot). The corset contraction is simply a method of engaging the deep transverse abdominus muscles.
To perform the exercise, you simply tighten or compress the abdominal area as if you are about to get socked in the stomach. Simply tighten your tummy area like you are lacing up a corset.2 Pelvic tiltIn a standing or seated position, tuck your lower torso into a C shape then release to the starting position. The nice thing about abs: It's hard to overdo them, so feel free to try 2 or 3 moves one day and 2 or 3 different moves the next time you work out.


If you are standing, bend your knees slightly to allow for a greater range of motion.3 Wood chopThis popular exercise will help strengthen and tone the oblique muscles that wrap around the sides of your torso. Contract the abdominals and bring the arms across and down to the outside of your left hip. You’ll do both a corset contraction and a slight pelvic tilt as you move through the complete range of motion.
Intermediate or advanced exercisers can perform repetitions with a dumbbell or medicine ball.4 Knee liftThis exercise feels like marching in place in slow motion. Try to keep your upper body upright (rather than leaning forward) as you perform the knee lift. Perform 12 repetitions, alternating sides.5 Single leg balanceExercises that involve balance help you to increase muscle awareness and strengthen your core. This exercise is convenient because you can do it discreetly just about anywhere and no one will even know that you are working out. To do it, simply stand tall, contract your midsection, and lift one leg just a few inches off the floor in front of you. Remember to do both sides!Standing abdominal exercises are the perfect way to keep your torso in shape when you’re on the go.



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