This exercise targets: abdominal muscles, especially side and up abdominals
For this exercise, you will need: an exercise mat
Lie on an exercise mat, and place hands on your chest. Your feet should be on the floor and forming a 30 degree angle with your knees. Slide to the side, stay there for a second, come up to the side, then to the centre and back down to the starting position. You will be making a square movement with your body.
Tips:
Keep your shoulders stable and do not strain your neck.
The slower the movement, the harder you will be working on your abdominal muscles.
Advanced: Perform it with a dumbbell at chest level. Breathe naturally and do not hold your breath.
Exhale during the effort or lifting phase and inhale during the lowering phase.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
For this exercise, you will need: an exercise mat
Lie on an exercise mat, and place hands on your chest. Your feet should be on the floor and forming a 30 degree angle with your knees. Slide to the side, stay there for a second, come up to the side, then to the centre and back down to the starting position. You will be making a square movement with your body.
Tips:
Keep your shoulders stable and do not strain your neck.
The slower the movement, the harder you will be working on your abdominal muscles.
Advanced: Perform it with a dumbbell at chest level. Breathe naturally and do not hold your breath.
Exhale during the effort or lifting phase and inhale during the lowering phase.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions