SUPREME FITNESS TIP OF THE WEEK: 5 OF 10 MOVES TO GET A ROCK-SOLID CORE!!

SUPREME FITNESS TIP OF THE WEEK:

5 OF 10 MOVES THAT WILL BE SURE TO GET A ROCK-SOLID HARD CORE!!

TRANSFER PLANKS

https://www.youtube.com/watch?v=wiGABFRrcak

Hold a good plank, and stack 5 light plates (2.5 or 5lb plates work best) on one side of your body. With the arm furthest away, reach across and stack those plates to the opposite side, and then repeat with the other arm. Perform for sets of 30 seconds.

Read more: http://www.mensjournal.com/expert-advice/the-10-moves-you-need-to-get-a-rock-solid-core-20141014/exercise-1-transfer-planks#ixzz3KcvuPHzH
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HANGING LEG RAISES

These beat crunches because they don't promote poor posture. The ribcage gets to stay facing up, the way it should. Hang off of a pull-up bar, avoid swinging the body, and in a controlled fashion raise the knees as close to the shoulders as possible. Control the descent as much as you can, and repeat. Use sets of 8-12 reps.


https://www.youtube.com/watch?v=tL4Ygzz20gk

RENEGADE ROWS

Assume a push-up start position with your hands placed on dumbbells (hexagonal dumbbells work well). Alternating arms, pull one dumbbell right back to the ribcage, while maintaining a stable, rigid trunk. Repeat on the opposing side. Perform for sets of 30 seconds.

ABD WHELL ROLLOUTS

Start kneeling, with the ab wheel as close to the knees as possible. Keep your back rounded, not arched, and push the hips towards the ground as you roll the wheel away from you. Brace the core and reach out as far as possible before returning to the start position. If you feel plenty of low back pressure with good form, don't go out as far. Try sets of 6-10 reps.

4 Point Touch

Assume a push-up start position, with hands flat on the ground under the shoulders. Without adjusting the body, touch one hand to the opposite shoulder. Then touch the opposite hand to the first shoulder. Then touch one hand to the opposite thigh, then touch the opposite hand to the first thigh. That's one rep. Be sure to remain slow and controlled, and work on sets of 6-8 reps.

Read more: http://www.mensjournal.com/expert-advice/the-10-moves-you-need-to-get-a-rock-solid-core-20141014/exercise-2-hanging-leg-raises#ixzz3Kcy8AuG7
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Lady Supreme!!!!