V-up with medicine ball
• Holding a medicine ball, lie on your back with legs straight and arms extended over your head.
• Lift legs 45 degrees off the ground. • Bend one leg in to a 90-degree angle. • Lift the medicine ball into the air to touch the toe of the extended leg. Pause for a moment.
• Return to starting position and repeat for 10 reps on each side.
Tips: Do not move your legs! Make sure that your abs stay contracted throughout the whole movement. At the top of the move- ment, when the ball touches the toe, pull your belly button down toward the fl oor.
Keeping your legs extended in the air creates a constant lower ab workout. This exercise also engages the hips. The V-up works the middle and upper abs. The addition of a weighted medicine ball creates tension in the
upper body.
Cross-behind lunge
• Stand up straight with feet hip width apart. Hold a 5-pound dumbbell in each hand.
• Lunge backward with your right foot, crossing the right foot behind the left.
• Make sure that your left knee is in line with your ankle and not over your left toes.
• Bend both knees to lower the hips down until left thigh is parallel with the fl oor. Keep the right heel lifted.
• Pause at the bottom and hold. • Pushing through your left leg, return to standing. • Do 15 reps before switching legs. Rest for one minute and repeat for three sets.
Tips: Keep your back straight, shoulders back and stomach pulled in. For a greater challenge, add a bicep curl.
This exercise is about control and balance. It is a great upper leg and glute workout. Adding a bicep curl will increase dif- fi culty and incorporate the upper body for a great total body workout.
SKATING 27
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