Comments:
Julie

Hi, Thanks for the routine tips, they look really promising! I was wondering, would using a supplement like jack3d improve a workout like this or would it not help me so much? Thanks

Marisa Sung
48391 points

SMASH THAT STOMACH INTO SHAPE AND FLATTEN THAT TUMMY TO GET YOUR SIX PACK JUST IN TIME FOR SUMMER 2012!! In making certain that the mid section and lower back muscles are well defined, proper execution and the number of repetitions should be considered and observed properly.

Zumba Fitness

TRAINER TIPS

WARM-UP: Always warm-up before exercise. Do 5-10 minutes of brisk walking or jogging on the spot.

STRETCH: Perform stretches for the full-body.

THE HOT MOVES
Standing Oblique Twists
Muscles targeted: internal and external obliques
1.Start in a standing position with your legs hip width apart.
2.Tense your abdominal muscles.
3.Raise your right knee up towards your chest while you twist your torso to the right.
4.Lower your right leg back down, lightly touch the floor with your foot and then repeat the movement with the same side. Do this for 15-20 reps.
5.Switch and work the left side.

Back Extension on Mat
Muscles targeted: erector spinae, back extensors
1.ie face down on your front.
2.Extend your arms straight, keeping them by the sides of your head.
3.While keeping your hips intact with the floor, raise your upper body upwards. Return to starting position and repeat. Do 12-15 reps.

Opposite Arm and Leg Lifts
Muscles targeted: erector spinae, back extensors
1.Lie face down on the floor.
2.Extend your arms straight by the sides of your head.
3.While keeping your hips intact with the floor, raise your right arm and left leg up towards the ceiling at the same time while keeping your hips intact with the floor.
4.Return to starting position.
5.Alternate by raising your left arm and right leg up towards the ceiling at the same time while keeping your hips intact with the floor.
6.Do this exercise by alternating sides. Repeat for 10-12 reps per side.

Side ups
Muscles targeted: internal and external obliques
1.Lie straight on your right side. Hold your body up by standing your right arm
up while resting on your right forearm.
2.While keeping your legs together, thrust your right hip off the floor. Return to starting position and repeat again for 10-15 reps.
3.Change sides and repeat this movement with your left side.

Vertical Leg Thrust and Lower Legs
Muscles targeted: rectus abdominis
1.Lie on your back with your hands tucked underneath the outer sides of your
hips.
2.Use your abdominal muscles to thrust your legs up towards the ceiling.
3.Lower back to starting position and then lower your legs towards the floor while
tensing your deep abdominals throughout the movement. Lower your legs only to
the point before you start to arch your back. The distance that you can lower
towards the floor depends on how much you can keep your abs tense to protect
your lower back.
4.Return your legs to vertical position and repeat the vertical
leg thrust and the lowering of your legs.
5.Do 15-20 reps.

Reverse Crunch
Muscles targeted: rectus abdominis
1.Lie with your back on the floor. Place your hands by your sides with palms down on the floor.
2.Bring your knees in towards your chest until they're bent to 90 degrees, with feet together.
3.Tense up your abs and curl your hips off the floor.
4.Lower and repeat for 15-20 reps.
5.Use your abs to lift your hips rather than swinging your legs and creating momentum.

Modified Sit-ups
Muscles targeted: rectus abdominis
1.Lie with your back on the floor.
2.Bend your knees and keep your feet flat on the floor. Do not make the mistake of holding down your feet with it hooked underneath straps or have someone hold your feet. Not only does this mistake cause harmful stress to the lower back, it does not effectively activate the abdominal muscles.
3.Curl up and forwards with your upper body while keeping your feet heavy on the floor.
4.Lower your upper body to the starting position and repeat for as many repetitions
that you can do with good form for 30-60 seconds.

standing ab exercise

In making certain that the mid section and lower back muscles are well defined, proper execution and the number of repetitions should be considered and observed properly.

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