Thursday, December 16, 2010

On the Third day of Christmas...

On the Third day of Christmas my true love gave to me...Abdominal Leg Lifts!

 Why it rocks:
This exercise targets the lower abs, which is very important because it help us to stand up straight, have good posture, and also help with just being able to do everyday chores.

How to do it...


1. Lay on the floor facing the ceiling. Begin with your legs straight, resting on the floor. Slowly lift both legs off the ground about 6 inches. Hold for a count of three to begin with and then lower the legs back to the floor. To really crank up the movement, make the three count a five count


2. Remain on the floor in the same position as in step 1. Lift the legs up about 1 foot off the ground. Bend them at the knees and draw them into the stomach area without lowering the legs. Straigthen out the legs and repeat the move. Do eight repetitions for three sets.


3. Sit up on the floor. Place your hands on the floor beside the hips about 6 inches away. Lift the leg with the knees slightly bent. Lean back about 1 foot using the hands as a brace and support. At the same time, kick the legs straight out, making a rocking motion with the legs and upper body both moving away from the core in one movement.

Seven tips that might help....

1. Exhale as you lift, inhale as you lower.

2.  Keep your lower back touching the floor and your neck neutral (don't let your chin move up or down)

3. Focus on bracing your core and keeping your body balanced with a neutral back.

4.Don't cheat by letting gravity pull your legs back down. Lift slowly and come back down slow and controlled.

5. Keep your shoulders and neck relaxed

6. You can make this exercise easier by only lifting one leg at a time, or by bending your knees, or doing both.

7. If you feel any sharp pain then stop immediately.

Merry Christmas!
 xoxo Cameron Ashleigh

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