women

Obliques

Area trained: Waist

Description: Obliques

Obliques

Technique

Position a pair of dumbbells on top of one another to form an X and hold them in your right hand with your arm by your side.

Ensure your feet are placed wider than your hips and position your left hand behind your head.

Tuck your tailbone slightly forward, keep your chest open and lifted, then lean over to your right for two counts before returning to the centre over two counts, engaging your core.  Perform all the reps on one side before repeating on the other side.

Beginner: 10 reps each side

Intermediate : 15 reps each side

Advanced: 20 reps each side

Safety Tip

Keep good posture throughout

Lower Ab Jump

Area trained: Lower stomach

Description: Lower ab jump

Lower ab jump

Technique

Lie on your back and extend your legs up toward the ceiling with your feet positioned above your hips.

Keep your arms by your sides with your palms facing down.

Engage your core as you raise your bottom and legs straight up toward the ceiling, aiming to lift your hips off the ground.

Beginner: 10 slow reps, 10 pulses

Intermediate : 15 slow reps, 15 pulses

Advanced: 20 slow reps, 20 pulses

Safety Tip

Bend your knees if you’re feeling tension in your legs or back

Lion Breath

Description: Lion breath

Lion breath

Technique

Cross your legs and place a hand on your chest and tummy.  Slowly fill your lungs, then breathe through your nose for 30 quick breaths.

All levels: 2 minutes

Safety Tip

Keep your core tight and your back straight throughout

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