The Best Abdominal Exercises for Home.
Hi There My name is Emily Sparke’s
And I think I know what you are after.
A sexy lean, toned, curvy body, NOT skinny, but curvy, right?
I would like to share with you exactly why I created Bikini Body Shape Up and exactly how I believe this system is going to help you to.
When I was 20 years old I was in a really bad relationship, I was constantly mentally and physically stressed.
This lead me to believe that my appearance was never good enough, which then lead to a mild case of Bulimia, so every time I ate something that I felt guilty about I would force myself to be sick, this was not a good place for me to be living, I was going downhill fast.
Fast forward 4 years, with my new found inspiration for health and fitness and my striving goal to help as many females possible, realize that they are beautiful, and you can live a healthy lifestyle by following a proven system.
Remember its not your Fault, there is hope…
1 – The “vacuum”
Kneeling on the ground to form a table with your weight on hands and knees. Keep your back straight and breathe through your abdomen. Exhale by pulling the stomach to the spine by contracting the abdominal muscles for 3 seconds. Repeat for one minute. This exercise is perfect for narrow waist.
2 – The Board
Lying on your stomach on the ground floor with your legs extended, your body is supported by your arm. Slowly lift the torso and legs so that only your arms and your legs touch the ground. Tighten your stomach muscles for 10 seconds and then increased to one minute.
3 – Crusaders sit elbow-knee
Sit on the edge of a chair with your feet flat on the ground. Place your arms at shoulder height with elbows form a 90 degree angle, hands and palms facing forward.
Inspire. Bring your left elbow and right knee toward each other while exhaling and contracting the abdomen. Return to starting position while inhaling. Repeat with your right elbow to left knee and an alternative motion for a minute.
4 – knees raised on a chair
Sit on the edge of a chair and holding the edge with both hands near the hips.
Inspire. Exhale and tighten the tummy, lift your knees to your chest slowly. If necessary, you can lean back, but keep your back straight. Hold for 3 seconds and return to starting position. Repeat for one minute.