LIE DOWN TONE UP
Breathe in and out slowly as you move your legs in the same motion you would use to ride a bicycle. Start slowly; speed up, and then slow down again.
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Using the big muscles in your thighs helps burn calories as the vigorous motion gets your heart rate up. Do five sets of 5 minutes each.
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Brynne Chandler has lived all over the world, including five years in Houston. An avid runner and occasional weight-lifter, she fell in love with fitness while writing TV Animation in Los Angeles.
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Her passion for cooking and fascination with nutrition led to studying at Pierce College in Los Angeles, working with chefs, caterers and inspired her to launch a second career writing non-fiction and instructional articles which have appeared in the United States and in Europe. Skip to main content. References 4 MayoClinic.
Another brilliant exercise for toning and strengthening the lower abs, and Matt says: "The press-up position will also do wonders for your core-stability. Lie face down on the floor, with your palms of your hands underneath your shoulders and legs extended out behind you, with the balls of your feet on the floor. Raise yourself up with your arms, maintaining a stable, straight torso.
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Get someone to check that you're not sticking your bottom up in the air. Holding this position, slowly lift one foot off the floor and bring your knee in towards your upper body.
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Stop raising the leg at the point you feel your lower back bending, and slowly return to starting position. Repeat on the other side.
Aim for on each leg. This takes the traditional stomach crunch up a notch. Lie on your back, with your hands by your ears and legs extended out. Raise your upper and lower body at the same time to meet in the middle to form a V. Control your upper and lower body to lower back down slowly.
The move is much more effective if performed slowly and precisely. Aim for repetitions. Charlotte says "adding a hip extension to the standard plank position brings in your gluteal muscles [buttock muscles], which contribute to a strong core. Lie on your front, with hands under your shoulders.
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Lift up so that you're resting on your forearms. Ensure your body is in a straight line and your bottom is not sticking up. Slowly raise one leg, keeping your core tight to make sure your body doesn't rotate.