Read Online Denise's Daily Dozen by Denise Austin - Free Book Online
Authors: Denise Austin
Tags: Fitness, Health, Health & Fitness, Diets, Weight Loss, Reducing diets, Exercise, Fitness & Diet, Diets & dieting, Consumer Health
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Switch sides and repeat.
CHALLENGE: Lift your legs off the floor with your legs at a ninety-degree angle.
6. Lower-Tummy Toner
This targets the lower abs as well as the thighs!
Lie on your back with your legs bent in the air at a ninety-degree angle and put a rolled-up hand towel between your knees. Place your arms by your sides with your palms on the floor.
Lift your hips up off the ground. Pull your belly button in and press your inner thighs together. Use your abs—not momentum—to lift your hips. Time: 1 minute.
CHALLENGE: Straighten your legs as you lift your hips off the ground.
7. Double Crunch
I love this because it’s a “complete” ab workout.
Lie on your back with your legs bent at a ninety-degree angle in the air with a rolled-up hand towel between your knees. Bend your elbows and place your hands behind your head.
Bring your lower and upper body in toward each other and crunch. Make sure you’re pulling in your abs. Time: 1 minute.
8. Knee Twists
This one is great for carving out a trim and slim waistline!
Lie on your back with your legs bent at a ninety-degree angle off the floor, and place a rolled-up towel between your knees. Extend your arms out to the sides on the floor.
Keeping your legs together, lower your knees to the left side. At the same time, keep your upper body still and your abs engaged.
Switch sides bringing your knees to the right side. Alternate sides repeatedly. Time: 1 minute.
9. Flutters
Blast flab from your abs and inner thighs in one move. A total core exercise.
Lie on your back with your legs extended straight up toward the ceiling. Place your arms by your sides, with your hands underneath your buttocks—this will really work your lower abs. Point your toes.
Lift your head and shoulders off the floor, and alternate crossing your legs in front and back of each other, progressing to a forty-five-degree angle. Then slowly crisscross back up to start position. Time: 1 minute.
10. Plank Pull-Ins
This move zeros in on the transverse abdominis muscle, the one that keeps your tummy tight. Keep your body straight from head to toe!
Position your body in a plank, balancing on your toes and palms. Keep your abs pulled in, back straight, and head extended so that your body forms one long line from the top of your head to your heels.
Bend your right leg, bringing the knee toward your chest. Straighten the leg and bring your left knee toward the chest. Continue alternating. Time: 1 minute.
CHALLENGE: Bring the knee to the opposite side of the body.
11. Upper Back Extensions
Strengthen your back muscles that line your spine and prevent injuries.
Position yourself on your hands and knees. Extend your left arm out to shoulder height. At the same time, extend your right leg straight out behind you. Alternate arms and legs. Time: 30 seconds.
Lie with your stomach on the floor, legs extended straight out behind you, and arms extended overhead.
Look to your left side as you extend the left arm back behind you and the right arm out to the right side. Time: 15 seconds. Switch sides and repeat.
CHALLENGE: Add light weights.
12. Cool Down
Stretching feels so good…
Sit up straight with your legs crossed in front of you. Place your right hand on the ground and extend your left arm toward the ceiling. Lean over to the right side. Time: 15 seconds.
From the above position, round the back forward and extend your left arm toward the right. Time: 15 seconds. Switch sides and repeat both stretches.
If fitness came in a bottle, everyone would have a great body.
We will make simple lifestyle changes that really work!
Monday
W elcome to your Monday Daily Dozen workout! You’ve made the first step toward a fitter, healthier body and I know that you can do it. Simply stick with this plan, which I’ve designed to blend easily into your life, and you can change your body. You can get in the best shape
CHALLENGE: Lift your legs off the floor with your legs at a ninety-degree angle.
6. Lower-Tummy Toner
This targets the lower abs as well as the thighs!
Lie on your back with your legs bent in the air at a ninety-degree angle and put a rolled-up hand towel between your knees. Place your arms by your sides with your palms on the floor.
Lift your hips up off the ground. Pull your belly button in and press your inner thighs together. Use your abs—not momentum—to lift your hips. Time: 1 minute.
CHALLENGE: Straighten your legs as you lift your hips off the ground.
7. Double Crunch
I love this because it’s a “complete” ab workout.
Lie on your back with your legs bent at a ninety-degree angle in the air with a rolled-up hand towel between your knees. Bend your elbows and place your hands behind your head.
Bring your lower and upper body in toward each other and crunch. Make sure you’re pulling in your abs. Time: 1 minute.
8. Knee Twists
This one is great for carving out a trim and slim waistline!
Lie on your back with your legs bent at a ninety-degree angle off the floor, and place a rolled-up towel between your knees. Extend your arms out to the sides on the floor.
Keeping your legs together, lower your knees to the left side. At the same time, keep your upper body still and your abs engaged.
Switch sides bringing your knees to the right side. Alternate sides repeatedly. Time: 1 minute.
9. Flutters
Blast flab from your abs and inner thighs in one move. A total core exercise.
Lie on your back with your legs extended straight up toward the ceiling. Place your arms by your sides, with your hands underneath your buttocks—this will really work your lower abs. Point your toes.
Lift your head and shoulders off the floor, and alternate crossing your legs in front and back of each other, progressing to a forty-five-degree angle. Then slowly crisscross back up to start position. Time: 1 minute.
10. Plank Pull-Ins
This move zeros in on the transverse abdominis muscle, the one that keeps your tummy tight. Keep your body straight from head to toe!
Position your body in a plank, balancing on your toes and palms. Keep your abs pulled in, back straight, and head extended so that your body forms one long line from the top of your head to your heels.
Bend your right leg, bringing the knee toward your chest. Straighten the leg and bring your left knee toward the chest. Continue alternating. Time: 1 minute.
CHALLENGE: Bring the knee to the opposite side of the body.
11. Upper Back Extensions
Strengthen your back muscles that line your spine and prevent injuries.
Position yourself on your hands and knees. Extend your left arm out to shoulder height. At the same time, extend your right leg straight out behind you. Alternate arms and legs. Time: 30 seconds.
Lie with your stomach on the floor, legs extended straight out behind you, and arms extended overhead.
Look to your left side as you extend the left arm back behind you and the right arm out to the right side. Time: 15 seconds. Switch sides and repeat.
CHALLENGE: Add light weights.
12. Cool Down
Stretching feels so good…
Sit up straight with your legs crossed in front of you. Place your right hand on the ground and extend your left arm toward the ceiling. Lean over to the right side. Time: 15 seconds.
From the above position, round the back forward and extend your left arm toward the right. Time: 15 seconds. Switch sides and repeat both stretches.
If fitness came in a bottle, everyone would have a great body.
We will make simple lifestyle changes that really work!
Monday
W elcome to your Monday Daily Dozen workout! You’ve made the first step toward a fitter, healthier body and I know that you can do it. Simply stick with this plan, which I’ve designed to blend easily into your life, and you can change your body. You can get in the best shape
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