Exercise 4: Plank with Shoulder Tap

Goal:  Strengthen lower back and deeper abdominal muscles.

How to Do It:

1. Get in to a push up position.  Place hands directly below the shoulders.  Feet are hip width apart.  

2. Bend the right hand palm open to touch the left shoulder.  Place the hand back on the floor change sides to touch the right shoulder with the left hand.

Do 3 sets of 10-12 repetitions with 45 seconds of rest between each set.

Mistakes to Avoid:

1. Pull the belly button into the spine

2. Contract the abdominals, tighten the gluteus muscles

3. Keep the entire body in one long line

Posted: April 30th, 2009 under Sexy Summer Abs Series.
Comments: none

Exercise 3 : Seated Diagonal Wood chop

 
Goal:  Strengthen external oblique and lower back

How to Do It:

1. Sit onto the floor.  Pull knees into the chest.  Rock back onto the tailbone lifting the feet off the floor.  

2. While holding a medicine ball lower the arms to your right hip then rotate arms across the body toward the ceiling.  

3. Complete one side then change.  

Do 3 sets of 10-12 repetitions with 45 seconds of rest between each set. 

Mistakes to Avoid:

1. While balancing keep the lower back round, hips pressed forward and belly button pulled in toward the spine

2. Begin twisting from waist first then lift arms toward the ceiling

Posted: April 30th, 2009 under Sexy Summer Abs Series.
Comments: none

Exercise 2 : Ball Pass

Goal: Strengthen upper and lower abdominals.

How to Do It:

1.    Lie down in a supine position.  Bend knees towards the chest.
2.    Keep the knees at a 90 degree angle, place stability ball between the ankles.
3.    Reach the arms back toward the ears.  Bring arms forward lifting head and shoulders while simultaneously bending knees in to grab ball from between ankles.
4.    Lie back down reaching the arms back toward your ears while simultaneously lowering the legs to the floor.

Do 3 sets of 10-12 repetitions with 45 seconds of rest between each set.

Mistakes to Avoid:

1.    Only lower legs as far as you can keep the lower back flat
2.    Don’t lower head and shoulders completely to the floor
3.    Keep the arms in front of the ears when reaching back toward the floor

Posted: April 28th, 2009 under Sexy Summer Abs Series.
Comments: none

It’s that time of year, spring has sprung and it’s time to hit the gym! We spent the winter drinking hot chocolate and eating toasted marshmallows by the fire place.  We got too comfortable in the chunky sweaters, the furry boots but it’s time to shed the layers and get active!

Most of us try very hard to target the mid-section, we want that six pack and we want it in time for bikini season!  As enthused as we might be about developing abs of envy, most, if not all of our exercises are done incorrectly. To get the results, we must have the right technique.

Now is the time.  Here is the place to correct all misinformation and help you develop that sexy mid-drift. Visit the Ivee Blog often for a series of exercises that will help you maintain proper form to keep your abs sexy through Spring and get you ready for the Summer.

Exercise 1 : Traditional Crunch

Goal: Strengthen the deeper abdominal muscles.

How to Do It:

1.    Lie down in a supine position with knees bent.  Place hands, palms up, behind the head at the base of the skull.
2.    Slightly curl chin in the chest.  Slightly press hips forward.  Pull the belly button and rib cage in.
3.    Lift the shoulders and chest off the floor while keeping the lower back flat to the floor.
4.    Lower and lift from the upper part of the abdominals.

Do 3 sets of 12-15 repetitions with 45 seconds of rest between each set 3 times per week.

Mistakes to Avoid:

1.    Do not arch the lower back.  Keep the back flat to the floor
2.    Abdominal muscle stays contracted do not release the abs when you lower the shoulders

Posted: April 28th, 2009 under Sexy Summer Abs Series.
Comments: none