sleek & slender abs with karena! repeat 3 times

tipsy warm up - standing with dumbbells to your side, rock back and forth keeping your hips stationary, activating the core muscles warming them up for your workout.
knee up crossover - standing with one hand pressed above you, and the other one to your side (dumbbells in hand) twist to one side, lifting that knee up while bringing your elbow down to meet in front of you. return to standing and repeat.
cat crunch - in a plank position, begin with arching your back and pulling your knee towards your face while contracting your abs. fully extend your leg back, using both your abs and your low back moving as slowly as possible.
cinch it - in a plank position slowly rotate your hips side to side while keeping your shoulders in line above your elbows on the mat. be sure to touch your hip on the ground before changing direction!
plank kicks - hold a plank position for a 5 count, then lift one leg slightly up and hold for 5, kick it out to your side and hold for 5, then bring it back in and hold for 5 before dropping it back down to the ground. repeat for each side.
tabletop crunch - a 3 part crunch move, begin on your back with your legs in tabletop position. with your dumbbell in your hands, crunch up and place the dumbbell on top of your shins being careful not to let it fall. slowly lay back down before crunching back up to take the dumbbell and lay back down extending your legs straight out in the air!
basic crunches - on your back, lift your shoulders off the ground by contracting your core.
the butterfly - sitting up balancing on your bum, slowly flutter your legs, bringing one heel to the ground while the other is lifted up to eye level and alternate!

  1. adouringdarling reblogged this from trainmeanstaylean
  2. seeeeptember-12th reblogged this from health-fitness-junkie
  3. fit-foundations reblogged this from whittle-n-shed
  4. whittle-n-shed reblogged this from journeyofafoodaholic
  5. qkphil reblogged this from gymra
  6. jexaprincess reblogged this from lebronialler
  7. sweetrachel98 reblogged this from digitalpinkcloud
  8. the-eternal-silence reblogged this from liv3forfit
  9. liv3forfit reblogged this from gymra
  10. incrediblebeautifulandpiteoussad reblogged this from berryhealthy
  11. kudos45 reblogged this from wakeuphealthy
  12. cleaningmyloves reblogged this from my-goal-is-a-hot-butt
  13. mellaney9170 reblogged this from vivilovex3
  14. motothelo reblogged this from gymra
  15. nolongertheoldme reblogged this from gymra
  16. xozocalo305xo reblogged this from gymra and added: