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Tighten Your Waistline

(37:32)
4.6
stars
,79ratings
Michelle Rahlves, Level 14
Michelle Rahlves
632 Followers
Get moving with this terrific total body isometric workout with a primary focus on improving your waistline. Similar to Pilates, this Bar Effect workout is designed to promote long muscles and a lean look. In this Grokker Premium video Michelle Rahlves shows you a series of small exercise movements that will help you get great toning results.

Details

Equipment Needed: Resistance Band, Small Hand Weights or Squishy Pilates Balls (optional), Chair or Bar, Slightly Deflated Ball or Towel

WARM UP
Standing leg kicks with band
1) Small kicks hold band for arm resistance
2) Small forward kicks bringing band over legs
3) Open sideways kicks brining band to the side

Leg curls with band
1) Curl up and lower legs to 45 degrees
2) Curl + arm pulse
3) Lower legs half way
4) Knees in, out, up
5) Hip raises

ABS
Forward plank:
1) Rock front to back
2) Knee to elbow
3) Small push ups

Side plank:
1) Arm above ear, then tap hip
2) Hip tap to the map

ARM CURLS
In wide stance:
1) Arms outstretched pulse weight up and down 2 inches
2) Curl ins
3) Backward arm pulses

In forward lunge:
1) Backward triceps lifts
2) Extend & micro bend back
3) Extended arm circles
4) Repeat with other arm

Triceps stretch

THIGH & HIP OPENER
Holding a bar, position legs into a high forward lunge
1) Press through back foot come up to inches, down two inches
2) Press through legs to come up to standing
3) In standing position, press legs inward & release

Hipflexer & thigh stretch

GLUTES
Sitting on mat place one leg forward one leg back, 90 degree angle in both knees
1) Tuck & squeeze glutes forward
2) Tap knee forward, tap toe back
3) Flex foot & press back
4) Lean & knee lift
5) Knee circles

Stretch and repeat with other side

ABS
Sitting on mat with bent knees, ball between thighs
1) Reverse crunch
2) Reverse crunch with upward press
3) Side elbow tap & punch
4) Side press
5) Repeat 3 & 4 on other side
6) Forward elbow tap & press
7) Rockette

Abs stretch

BACK DANCING
Knees bent, back on floor
1) Bridge + pulse
2) Shift weight + pulse
3) Squeeze thighs
4) Bridge + hip tuck
5) Press outs

FLOOR STRETCH

Tighten Your Waistline
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