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October 25, 2015 No Comments By Yildiz Gengonul

Abs Training

3 Amazing Benefits Of Russian Twists

russian-twist

The medicine ball Russian twist offers a challenging workout for your core.

  1. Twists target all three regions of the abs: The rectus abdominis, transverse abdominis and the oft-neglected obliques. This core exercise is a good workout for the whole abdomen. It engages all the abdomen muscles.
  2. It is not just your abdomen that is worked here. Your lower back too is strengthened due to the position of your back during the exercise.
  3. It also helps to improve the balance.
How to do it?

Hold a medicine ball (or dumbbell), twist your torso powerfully side to side. Don’t forget to lift your legs up. 20 reps X 4 sets. It hurts so good!

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3 Most Important Core Exercises You Should Know

Your core muscles are probably the most important group of muscles in your body. They literally hold you up. Your core muscles are responsible for your posture, and they are the basis of your strength. Your arms, legs, and head all rely on your core for support and balance. Here are a couple of different options for effectively working your core.

JACK KNIVES
  • 10-20 reps
PULL KNEE PLANKS
  • 10 reps each leg
UP AND DOWN SIDE PLANK
  • 10 reps each side

Don’t take a break between exercises. Finish 1 set with no rest between the exercises. Rest for 60 seconds and repeat 3-5 sets depends on your fitness level.

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Are Your Hamstrings As Strong As Your Quads?

hamstring

The hamstrings are hard to see, which often leads to an “out of sight, out of mind” effect. Most of the time they are overlooked and under trained. When you think about working out your legs, you need to include your hamstrings exercises.

Hamstring stability ball curl exercise helps develop strong hamstrings, core and back.

How to do it?

Contract your abs and press your hips upward to form a straight line between your chest and your feet. Slowly bend your knees as your feet roll the ball inward toward your glutes. Continue to raise your hips until the soles of your feet are on top of the ball and your chest is aligned with your knees. Hold this position for a moment before rolling back to your starting point with a controlled motion. Repeat 10-20 times X 3 sets depending on your fitness level.

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Let’s work for nice, round, firm buns!

Squeeze your glutes for the best results!

DONKEY KICK
  • 15 to 20 reps each leg.
  • Move to next exercise without taking a break.
GLUTE BRIDGE
  • 15-20 reps
  • Move to next exercise without taking a break.
GLUTE LIFT
  • 15 to 20 reps each leg.
  • Rest 1 minute. Start from the first exercise. Repeat it for 3 sets.
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