week two: bonus abs
complete 2-3 rounds.
russian twists. complete 15-20 reps.
Lie down on the floor, bending your knees and lifting your feet a few inches off the ground. To modify, you can leave your feet on the ground. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Hold a dumbbell or medicine ball in your hands at your chest, and twist your torso to the right side until your arms are parallel with the floor while breathing out. Move back to the starting position while breathing out and alternating to the opposite side performing the same techniques you applied to the right side.
sit ups. Complete 15-20 reps.
Lie down on your back. Bend your legs and place feet firmly on the ground to stabilize your lower body. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck or hold a dumbbell with both hands for an added challenge and keep it at your chest. Curl your upper body all the way up toward your knees. Exhale as you lift. Slowly, lower yourself down, returning to your starting point. Inhale as you lower.
knee-ins. Complete 15-20 reps.
Sitting on an exercise mat with your legs fully extended in front of you, raise your legs a few inches off the ground. Place your palms directly underneath your shoulders with fingers facing your feet or for an added challenge hold your hands out in front of you at shoulder width. Bend your knees in toward your chest and return to starting position.