Fitness Workout Cheat Sheet Essays

2106 Words Jan 6th, 2016 9 Pages
Side Plank Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip. Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.
Russian Twist
The Russian Twist targets the obliques, transverse
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Do 10-20 repetitions and 3 sets. Increase difficulty by doing more repetitions with less rest in between sets.
Scissors Abdominal Exercise
The Scissor Exercise targets all the stabilizing muscles of the trunk and activates the leg muscles to produce movement to challenge the core. In the video, the legs cross over each other (make sure to alternate legs that cross on top), and a second option for the exercise is legs alternating going straight up and down.
Both exercises can challenge the body and try doing 10-20 repetitions and 3 sets.

Plank and Side Plank
The Plank is a good stand-by to challenge the body’s stability centres. Just initiating contraction of the muscles of the core can cause the body to get muscle benefits, and to challenge the body, even more movement can be added such as arm, leg, and/or hip movement to challenge the core. The basic plank requires a stable position to be maintained of the body, the hips low and in line with the shoulders, and the subject to breathe while holding the contraction. The side plank requires balancing on one forearm and shoulder and the feet to be stacked to keep the body in line.
Both exercises can be held 15-30 seconds and repeated 3 time to achieve a benefit for the muscles.
Plank Stability on Exercise Ball
Now a variation of the Plank is on the stability ball. The stability ball is a wonderful tool to activate the core stability muscles and can add an extra challenge and difficulty to an already

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