![]() If you can’t hold the pose for 30 to 45 seconds, stay up as long as you can and work your way up.Tighten your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Place your right hand on your left shoulder or on your right hip. Side Plank: Lie on your left side with your elbow directly beneath your shoulder and your legs stacked one on top of the other. ![]() To work toward a flat stomach, do core exercises that target all of these muscles. Your core is made up of your abdominal muscles plus the muscles of your lower back, pelvic floor and hips-more than 15 muscles in all. Do 3 sets of 15 repetitions with a 30-second rest period between sets. Return to your starting position without letting your legs touch the floor. Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor.
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