Bodybuilding

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Shock Your Body: Definition Abs Workout

Looking for lean and sexy abs lines?  This deep core strengthening workout with unique exercises will do just that.  What I love about this workout is that it includes exercises that we don’t normally do so they will shock the body to perform in different ways.

Do this workout 3 days per week for 6 weeks in addition to your regular training and clean eating program.  In order to burn fat all over your body, it is important to include HIIT training into your program.

**Note, try this workout for the first time without using resistance then once you are comfortable with the moves, introduce resistance and increase weekly wherever possible.

Clamp

Targets back, abs, obliques, inner thighs, and outer thighs

• Lie faceup on floor with arms and legs extended upward; lift head, neck, and shoulders off floor.
• Simultaneously lower arms out to sides and open legs 45 degrees, keeping shoulders and chest lifted throughout.
• Return to start, squeezing palms together and legs together.
• Do 10 to 12 reps.

Wiper Plank

Targets back, abs, obliques, butt, and legs

• Start on floor in plank position, balancing on forearms and toes, elbows directly under shoulders. Clasp hands together.
• Lift right leg behind you as high as you can, then lower it without touching toes to floor and bring it out to right side.
• Return right leg to center, then repeat without touching toes to floor.
• Do 10 to 12 reps. Switch legs and repeat.

Sprinkler

Targets back, abs, and obliques

• Sit on floor with legs extended, thighs together and feet flexed; tilt torso back 45 degrees and extend arms out to sides, palms facing forward.
• Rotate torso to right, sweeping left arm across body to tap left palm to right palm.
• Return to start, then repeat to left to complete 1 rep.
• Do 10 to 12 reps.

Twister

Targets shoulders, back, abs, obliques, and hamstrings

• Stand with feet hip-width apart, elbows bent out to sides and hands touching behind head; keeping back flat, hinge forward from hips so that upper body is parallel to floor.
• Rotate torso to face right. Pause, return to center, pause again, then rotate to left to complete 1 rep.
• Do 10 to 12 reps.

Skinny Dip

Targets back, abs, obliques, and butt

• Lie on floor on left side, propped up on left forearm, knees bent 90 degrees and toes pointed behind you; extend right arm overhead.
• Lift hips off floor, then raise bent right leg a few feet. MAKE IT EASIER: Keep knees together.
• Keeping right leg lifted, dip hip to floor.
• Do 10 to 12 reps. Switch sides and repeat.

Jackknife

Targets shoulders, back, abs, obliques, and legs

• Stand with feet shoulder-width apart, arms extended overhead; lift right leg about a foot off floor, toes pointed.
• Hinge forward from hips and reach hands to toes.
• Keeping right foot lifted and back flat throughout, straighten up to standing start position as you lift arms overhead, then place right foot on floor.
• Switch sides and repeat. Do 10 to 12 reps, alternating sides.

(source: fitnessmagazine.com)

(via reason-number-x)