#WorkoutWednesday this #TIU move is great for total body toning without having to use any weights. Karena & Katrina deem it the Bonzai Booty haha... gotta love them! To do the Bonzai Booty:
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Target those obliques with this simple variation on a sit up.
Repeat for 50-100 reps on each side or 3 sets of 20 reps incorporated into an ab circuit. This awesome abs exercise comes from a core focused yoga sequence by Tara Stiles. What's so great about this move is that it works both the upper and lower abs.
1. Lie on your back, tucked into a ball, making sure to glue your lower back to the floor. 2. Extend your legs and arms straight into the air. Round your back as much as possible and reach for your toes. 3. Extend your legs in front of you, and arms straight behind your head. Keep your heels hovering just above the ground and lower back glued to the floor. 4. Come back into a ball and repeat for 12 total reps. Watch Tara Stiles "Crazy Core Building Routine" here. Renegade rows are a complete upper body exercise which help build a sexy back, tighten your core, and of course tone those arms. To do Renegade Rows, you will need to grab a pair of dumbbells.
Talk about a total body workout! The hee haw, as the Tone It Up girls call it, works your quads, upper and lower back, core, and shoulders all in one move. I could not believe what a killer it was the first time I did it in a Tone it Up YouTube video, the "Sandcastle Workout". Now it's become a staple for me to do on those days when I'm just feeling the need for some total body toning.
To do this move begin by grabbing a set of dumbbells (5-10 lbs is good):
Repeat for 3 sets 10-15 reps. OR try this complete workout: The reason why I initially got into yoga was because I needed some way to stretch and avoid injuries from running, without actually stretching. Through my journey in doing yoga, I have absolutely fallen in love with the practice. It has not only opened my shoulders, hips, and hammies, but also my mind. Yoga allows the body and mind to work together, become strong, and flow freely.
Photo Credits: Natalie Rich
Depending on your current ab strength, perform 100 reps, 2 sets of 50 reps, or 4 sets of 25 reps of these sit-ups. Each week, try to increase the number of reps you do. Photo Credits: Natalie Rich
For best results, push yourself! If you have a strong core, do 100 reps/50 reps on each side. If you are looking to build up your core, begin with doing 50 reps/25 on each side, take a break to work another muscle group like arms, then do another set of 50 reps/25 on each side. Continue to work up to doing 100 reps straight through.
Photo Credits: Natalie Rich |
WELCOME!In my humble opinion, sweat and a smile are the sexiest things a person can wear. Follow me on Instagram! @fitcountrygalArchives
July 2015
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