abdominal muscles, abdominals, abs, bod, body, core, core muscles, Exercise, fit, Fitness, Fitness Friday, Health, lower back, midsection, muscle, muscle toning, muscles, physical fitness, physical health, physique, shape, tone, toning, toning exercise, wellness, Workout, Workout Wednesday
In ♥ & Soul, Community, Fitness Friday, Health, Home Sweet Home, Public Interest, Relationships, Sports, Travel, Weekly Wonders, What's Hot, Workout Wednesday, Yours Truly on 07/10/2015 at 17:35
☼Sun☼ Rise, Slim Set!
This ☼sunny☼, sweaty ☼summer☼ series continues with our midsection …

Hello Kitty belly button bling ring
… because we want to rock out our abs on the beach …

½ my ♥
… or poolside!

The other ½ ☺
Core Combination
- Standing Knee Raises (lower abs): standing hip-width apart, draw knees up one at a time while bringing bent arms down toward chest ~ 3×20 for each leg
- Plank Side Bends (obliques): leaning on one elbow at a time with feet stacked, bend and press your hips ~ 3×20 for each side
- Side Plank Turns (obliques): leaning on one palm at a time with feet stacked, twist to side plank one side at a time for 10 seconds each ~ 3×5 for each side
- Reverse Plank Dips (core & tris): with palms of hands & heels on the mat/flat surface, pop pelvis upward while bending arms ~ 3×20
- Double Leg Raises (lower abs & back): while laying down, lift both legs up slowly and with control ~ 3×20 alternating sets with legs together and apart
Next up, we’ll hit our lower bod!
abdominals, abs, appreciation, calves, core, core muscles, Exercise, Feline Friday, Fitness, giving thanks, glutes, gratitude, hams, hamstrings, Health, leg, leg workout, legs, lower back, lower bod, lower body, muscle, prayer, Prayer Pose, prayers of THANKSgiving, quadriceps, quads, strength, thankful, thanks, Thanksgiving, THANKSgiving prayer, THANKSgiving prayers, thighs, tone, tone up, toning, Workout, Workout Wednesday
In Community, Fitness Friday, Health, Higher Ed, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Travel, Weekly Wonders, What's Hot, Workin' Woman, Workout Wednesday, Yours Truly on 05/20/2015 at 12:50
Maligayang Bati. Mami Aya! * HBD, Nurse Nanay!
In spirit of the recent Church💒 Sacraments (including my students’ First Communion and Confirmation), how about we put prayer into practice in our workout routines?
I propose the 🙏Prayer Pose: place palms together in front of your chest, with your elbows bent at 45*
Here are lower bod and midsection moves that you can do in Prayer Pose (as opposed yet similar to Tree🌳 Pose) while standing and maintaining your balance …
During each rep, say something that you’re grateful for👏 (THANKSgiving prayers) or say a full☝️ prayer during a set✌️
3 sets of 12-15 reps
🙏Squats (as opposed to Prisoner👮 Position with hands behind your head): alternate stances between sets ~ wide/plié • narrow • shoulder width ~ drop low [legs]
🙏Lunges (as opposed to Warrior⛺️ yoga🌅 poses): extend one leg in front of you with knee bent at 90* and stretch other leg straight behind you then drop it down
🙏Calf Raises: alternate toe-point directions between sets ~ facing each other • facing forward • facing outward ~ start on tippy toes than lower to balls of feet👣 (calves)
🙏Abductors: with both legs together and toes facing forward, raise one leg outward to hip level; repeat on the other side after each set [inner thighs]
🙏Extensions: with both legs together and toes facing forward, raise one leg forward to hip level; repeat on the other side after each set [quadriceps]
🙏Elevated Curls: with both legs together and toes facing forward, raise one leg backward while bending the knee at 90*; repeat on the other side after each set [hamstrings]
🙏Bun Press: with both legs together and toes facing forward, raise one leg straight backward; repeat on the other side after each set [glutes]
🙏Knee Raises: draw one knee at a time up toward your chest [legs and core]
🙏Trunk Twists: turn your torso to the left, then to the right for one rep [core]
More bonus🌠 moves while laying on a clean, flat surface …
🙏Pray-Ups (as opposed to Pistol🔫 Pose): on your back, with palms together in prayer pose and legs extended straight out, tuck tummy in while bringing arms and legs together [core]
🙏Laying Curls: on your belly, with palms together in prayer pose and knees bent, curl legs behind you [hams]
And another 1 …
🙏Pray Raise (as opposed to Pistol🔫 Pose): either standing or sitting, lift arms up in prayer [chest]