This workout should be introduced in every woman’s daily routine, because will work out your entire body, and feel sexy in your bikini this year!
And, not only! It’s a healthy lifestyle giving you the perfect dose of energy!
To complete these easy exercises that will work your body completely, you need a stability ball and a pair of dumbbells!
Prepare yourself to work your and catch some energy!
See our below gallery to do every exercise the right way:
Alternating Oblique Twists
Keep the ball in the arch of your back and continue curling up, only this time curl to the RIGHT, rotating your left ribs to your right hip, and pulling your abs in. Lower back down, extending over the ball, and repeat, this time rotating to the LEFT. Complete 5-10 repetitions on each side.
Roll the ball so that it is in the arch of your lower back. Extend your spine over the ball to get a little stretch in your abs, and place your hands behind your head, elbows wide. Engage the abs and keep the ball steady as you curl and crunch up. Make sure to pull your belly button in towards your spine. Lower, and extend back over the ball to repeat 10 times.
Have a seat on your ball holding your weights. Roll yourself out so that your shoulders and head are supported on the ball, and bring your arms up to the ceiling with palms facing in. With your elbows slightly bent, open the arms out to the side, then use the chest muscles to bring the weights back up, squeezing the chest. Keep the booty and abs tight to support the lower back. Repeat 15 times.
Lay on your back with the ball under the feet and arms by your sides. Lift your hips off the ground, using your booty. Press your heels into the ball, and roll the ball in towards your booty, using your hamstrings and keeping your hips steady. Straighten the legs back out, and repeat.
Place the ball between your feet and extend the legs up towards the ceiling, keeping your back flat against the mat. Engaging the lower abs, lower the ball down to about 45 degrees, and then pull the lower abs in to lift the ball back straight up to the sky. Repeat 10 times.
Reach over the side of the ball so that your RIGHT oblique rolls over the ball, and place your hand on the floor. With your RIGHT knee on the mat, extend your LEFT leg straight out. Using the outer hip, lift the leg up so that it’s about parallel to the floor and lower back down to hover over the mat. Repeat 10 times. THEN, make 10 circles in each direction!
Stay on the ball in your “bridge position” with the weights straight up and palms facing in. This time, keep the upper arms steady as you bend at the elbows, bringing the weights by your ears. Use the back of your arms to straighten the arms all the way up. Remember to keep your booty lifted and abs tight! Repeat 15 times.