Stability-Ball Crunch with Feet Up:
Begin by laying on the ball (the peak of the ball should be at your mid/lower back), then place your feet up on the wall so that your legs are at 90 degree angles. Having the legs up helps target the lower abdomen.
Now perform crunches at a slow steady speed and with your core flexed the entire time.
Reverse Lunge to Upright Row:
Start in a standing position with dumbbells in your hands. Perform a reverse lunge by bringing on leg back in a stationary position. Return to the starting position and perform an upright row by bringing the dumbbells up to your chin and keeping your elbows up high.
In this video we are alternating the reverse lunges after each rep, but you can choose to do one side at a time.
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When preparing it in a recipe it's important to know that Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous.
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Resistance-Band Torso Twist:
Stand with your chest upright, spine in a neutral position and feet planted on the ground with your knees slightly bent. Lock your arms out at shoulder height and with your abs tightened, rotate at the hip to both sides at a slow and even pace.
This exercise will target the obliques as well as the abdomen.
Burpee with Push-up:
Start in a standing position, drop down, kick your feet back and do a push-up. Bring your feet back in and jump as high as you can. Repeat.
NOTE: Burpees is a great exercise to mix in with your weight training to get your heart rate up.
Plate Toe Touches:
Begin by lying on your back and put your legs straight up in the air. With your arms fully extended above you, hold on to a plate, medicine ball or dumbbell, and reach for your feet.
Note: When performing ab exercises it's always beneficial to keep your abs flexed throughout the exercise for a better workout.
Kneeling Bosu Side Bend:
Begin by kneeling on a Bosu ball. Sit straight with your chest up and hold a cable with your arm at 90 degrees. Palm facing your face.
With a flexed core, pull down on the cable (using your side muscles, not your arm muscles!) and repeat for 12-20 reps on each side.
