September 21st - Ab Toning

- Lie on the floor with arms at your side and palms down.
- Lift your hips off the floor until your knees, hips and shoulders form a straight line.
- Hold the bridged position for 3 seconds, then ease back down.
- Repeat for 40 sec, then rest 20 before the next move.

- Lie on the floor with feet shoulder-width apart, heels aligned with the front of your knees.
- Keep your low back to the floor, and lift and keep your shoulder blades off the floor.
- Reach to touch the side your left heel with your left hand.
- Alternate sides for 40 sec, then rest 20 before the next move.

- Lie down with legs extended and arms at your side palms down.
- Keeping your legs a few inches apart, alternate bringing your legs up and down.
- Try to keep your toes pointing slightly and your legs completely straight. Don’t let them touch the ground at any time.
- Alternate sides for 40 sec, then rest 20 before the next move.

- Start on your side with your feet together and one forearm on the ground with elbow directly below your shoulder.
- Contract your core as you raise your hips off the floor.
- Slowly let your hips dip towards the floor, then lift back up to a straight line.
- Hold the top position for 2 seconds in-between each dip.
- Repeat for 40 sec, then rest 20 before the next move.
Note: You'll hit the other side on round 2

- Bring your legs up so they are perpendicular with the floor and knees slightly bent.
- Tighten your abs, then slowly curl your upper body, lifting your shoulder blades off the floor.
- Repeat for 40 sec, then rest 20 before the next move.

- Lie down with hands at your side with your palms down.
- Keeping your legs together and as straight as you can, raise them up so they are pointing straight in the air
- Slowly lower them back down to an inch or two off the ground.
- Repeat for 40 sec, then rest for 20 before the next move.

- Start in a plank position.
- Walk your hands out in front of you to a point where it’s difficult to hold your body in a straight line. Hold for a beat, then walk your hands back to the starting position.
- Alternate for 40 sec, then rest for 20 before the next move.

- Sit with your knees bent, feet flat on the floor.
- Grasp your legs under your thighs and lean back.
- Lift your feet off the floor so that your shins are parallel to the floor.
- Extend your arms straight out in front of your at shoulder height, with palms facing up.
- Hold for 40 sec, then rest for 20 before the next round.

- Lie on the floor with arms at your side and palms down.
- Lift your hips off the floor until your knees, hips and shoulders form a straight line.
- Hold the bridged position for 3 seconds, then ease back down.
- Repeat for 40 sec, then rest 20 before the next move.

- Lie on the floor with feet shoulder-width apart, heels aligned with the front of your knees.
- Keep your low back to the floor, and lift and keep your shoulder blades off the floor.
- Reach to touch the side your left heel with your left hand.
- Alternate sides for 40 sec, then rest 20 before the next move.

- Lie down with legs extended and arms at your side palms down.
- Keeping your legs a few inches apart, alternate bringing your legs up and down.
- Try to keep your toes pointing slightly and your legs completely straight. Don’t let them touch the ground at any time.
- Alternate sides for 40 sec, then rest 20 before the next move.

- Start on your side with your feet together and one forearm on the ground with elbow directly below your shoulder.
- Contract your core as you raise your hips off the floor.
- Slowly let your hips dip towards the floor, then lift back up to a straight line.
- Hold the top position for 2 seconds in-between each dip.
- Repeat for 40 sec, then rest 20 before the next move.

- Bring your legs up so they are perpendicular with the floor and knees slightly bent.
- Tighten your abs, then slowly curl your upper body, lifting your shoulder blades off the floor.
- Repeat for 40 sec, then rest 20 before the next move.

- Lie down with hands at your side with your palms down.
- Keeping your legs together and as straight as you can, raise them up so they are pointing straight in the air
- Slowly lower them back down to an inch or two off the ground.
- Repeat for 40 sec, then rest for 20 before the next move.

- Start in a plank position.
- Walk your hands out in front of you to a point where it’s difficult to hold your body in a straight line. Hold for a beat, then walk your hands back to the starting position.
- Alternate for 40 sec, then rest for 20 before the next move.