Abs-Obliques & Glutes & Hip Flexors

Abs-Obliques & Glutes & Hip Flexors

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Alternate Heel Touchers / Lying Oblique Reach

1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder width apart.
2. Fully exend your arms down the side of your body, palms facing in. This is the start position.
3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
4. return to the starting position smooth motion, inhaling as you do so.
5. Repeat the movement, this time to your left side.
6. When you have completed the movement on both sides, you have done one repetitition.
7. Repeat.

Burpees / Squat Thrusts

1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
5. Complete 1 full push up.
6. Jump your feet forward to just behind your hands.
7. Use an explosive motion to push through your heels and return to the start postion.
8. Repeat.

Dumbbell Chops

1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

Standing Dumbbell / Kettlebell Side Bends

1. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
2. Place your right hand on your waist, palm facing in. This is the start position.
3. Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
4. Continue as far as possible, then hold for a count of one.
5. Return to the start position, exhaling as you do so.
6. Repeat the movement this time bending to the left and returning to the start position.
7. Complete all repetitions holding the dumbbell with your left hand before changing hands.

This exercise can be performed with a kettlebell or a plate weight.

Flutter Kicks

1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
2. Keep abs engaged and perform short kicks in an alternating fashion.
3. Repeat as needed and then lower legs to the ground.

Weighted Russian / Mason Twists

1. Sit on an exercise mat with your legs fully extended and your upper body upright.
2. Grip a weight plate between both hands.
3. Hold the plate out in front of your abdominals keeping your arms bent slightly.
4. Cross your your ankles and raise them off the floor slightly.
5. Bend your knees towards you slightly.
6. Lean back about 15 degrees to balance your body. This is the start position.
7. In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
8. Return to the start position inhaling as you do so.
9. Repeat the same movement, this time to your right side, again exhaling as you do so.
10. Return to start position and repeat.

When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.

Original article and pictures take workoutlabs.com site