http___ljepota.covermagazin.com__p_354_1.xml
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Crossover Crunch Ab Exercise: STEP 1: Begin by laying on your back with your knees bent and your feet flat on the floor. Cross your left leg over your right knee, resting your left ankle on top of your right knee. Place your fingertips on the outside of your head, just behind your ears. This is your starting position. STEP 2: Slowly twist your torso and touch your right elbow to your left knee. Exhale as you lift yourself up, using your abdominals to lift you. STEP 3: Slowly lower yourself to the starting position and inhale slowly on the way down. Complete 25 repetitions then switch legs and repeat. You should feel your sides muscles BURN! Butt workout: STEP 1: Begin on all fours, knees directly under hips, hands under shoulders (nice square frame), back straight. This is your starting position. STEP 2: Lift your left leg out to your side, leaving your knee bent at a 90-degree angle. This resembles a dog urinating on a fire hydrant! Isn’t that awesome! STEP 3: Bring leg back down, still bent, returning to starting position. This is one rep! Easy enough right! Just make sure you keep your leg aligned with your body so you are not twisting your hips. Complete reps on both sides. FIT TIP: You may also hold Step 2 for 10 seconds before returning to starting position
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Iskoraci Stanite s raširenim stopalima desetak centimetara i rukama naslonjenim na bokove. Napravite iskorak prema naprijed s lijevom nogom, što dalje možete, a da ne izgubite ravnotežu. Savinite lijevu nogu u koljenu, tako da napravite kut od 90 stupnjeva. Pridignite se i vratite u početni položaj. Sada iskoračite desnom nogom i svinite je u koljenu. Ukoliko ste nestabilni pri spuštanju, rukom se oslonite o stolac ili neki drugi čvrst predmet. Napredniji mogu dodati opterećenje u ruke. Napravite 10 do 15 ponavljanja u 2 do 3 serije.