Another week has flown by. With the first long weekend here to kick off the warm weather season, I definitely feel the need to step it up.
I did two 5k runs and three 3k walks, I also walked to the grocery store and did two stregnth training routines. I am trying to pump up the cardio a bit because I really would like to lose my last ten pounds. You know the ones that never want to leave. Despite feeling good in my clothes lately I really want to see those pounds come off. We have also being playing outside a lot. So it helps to step away from the kitchen.
This week I wanted to show another ab exercise. Although my photos only show it one way there is actually another way to do it, which intensifies this workout.
Introducing the Raised Leg Crunch.
Start lying on your back with your knees raised – and this is where you can intensify it – either on your couch or in the air. If you don’t lean your legs on the couch (or chair) your abs get just that much more advantage because you are holding your leg up and doing crunches. Something to work towards if you are new to working out.
Arms tucked behind your head – but not doing the lifting – raise your head and shoulders slowly.
A little further.Try to keep your back as straight or aligned as possible. If you can only come up a bit to start that is better than curling into your abs to raise your head. The stronger your abs get the higher you will be able to lift your head and shoulders off the ground.
And a little further still. When you reach your top point, hold and release slowly to your second position. This keeps your exercise going and doesn’t allow your body to come to rest before starting again.
Do 12 – 15 reps, take a 30 second break and do another set. And if you are feeling good after another 30 second break to one more. For good measure.
**disclaimer: I am in no way a Doctor or Physical Trainer. I am going to share with you my thoughts and ideas about how to get into shape again. I strongly advise consulting a medical professional prior to starting any workout routine as well as a professional trainer. I am in no way responsible for any injury you may sustain from trying any of my suggestions.
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Good one Anna, I love doing this one for something different and then you can easily go into bicycles to work the obliques.
And way to go on the runs and walks this week! Keep kicking it up, that’s what worked for me, I had to keep adding intensity. Have you thought about doing a boot camp one night a week? That really worked for me to get those last few inches off my abdomen.
Every time I see the pics from your workout Wednesdays, it makes me ask myself WHY I HAVE NOT STARTED doing any form of exercise when I know perfectly well, especially from seeing your pictures, that I can workout at HOME. My excuse about not being able to make it to the gym is getting lame… 😉
This is how I’ve always done them too =) If I put my feet on the ground, they lift, and if I put them under the couch, I use them to pull my body up, and if I put them in the air, yeah, well, we won’t talk about that.
When this baby’s out, I’m looking forward to doing crunches like this again. I miss the feeling of accomplishment when I’ve completed that day’s goal!
These are great – I am really happy with Jillian’s ab work b/c I cannot believe the great results I am seeing – amazing. I do this one, the bicycle crunches, and a few others from her video and my abs are screaming in pain.
p.s. I love the weekly pictures of you . . . so fun 🙂