Standing Side Crunch

Stand behind the chair with your left hand on the back, right hand behind your head. Shift your weight into your left leg, tap your right leg out to the side, keeping heel lifted, and lean your torso towards the chair. Bend and lift your right knee up (knee faces forward as you lift) and do a side crunch by pressing your right shoulder down towards your right hip. Hold for 1 count and then return to start. Do 20 reps on the right, then switch sides and repeat.

The Canoe

Stand with your feet 3 feet apart, knees slightly bent, and hands clasped. Keeping your hips still, bring your hands down to your left hip, “paddling” backward. Next, raise your hands up to chest level, and then paddle them to the right hip. Do 10 alternating reps for each side. If it’s too easy, hold a 2- to 5-pound dumbbell in each hand.

Core Swimmer

Stand behind a chair with both hands on the back. Step your feet back and together, bend knees slightly, and lean forward from your hips until your chest is parallel to the floor. Slowly raise your left arm outside of your ear as you rotate your torso to the left. Hold for 1 count and then return to start. Repeat, alternating sides each time, for a total of 20 reps.

Knee Cross Crunch

Stand with your shoulders in line with your hips, and extend your right arm up and your left leg to the side, toes pointed. Next, lower your right elbow and raise your left knee, crunching them together on a diagonal line. Return to start.  Do 1 set of 10 on each side, non-altering.

Double Arm Reach

Stand with your feet 3 feet apart and hands clasped. Contract your abs and perform a plie keeping your hands toward the floor. As you push up, raise your arms to the right. Next, lower your hands with another plie and then lift them to the left. Too easy? Hold a 2- to 5-pound dumbbell in each hand.

« Previous page 1 2

Also On Black America Web:

Add Your Comment

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s


Get every new post delivered to your Inbox.

Join 3,815 other followers