HEALTH

Hello, awesome arms!

Pike walk push-up

Start standing with your feet shoulder-width apart and your hands by your sides. Bend at the waist to set your hands on the ground. Walk them forward, lowering your body until you are in plank position. Do a slow push-up, then walk your hands back and slowly return to standing. Do 3 sets of 6 or 7 reps.

Narrow grip tennis ball push-up

Get into push-up position, but this time, hold a tennis ball in both hands. Position your hands narrow than your shoulders, and do as many reps as you can. The tennis balls add instability, making all your muscles work over time, and the narrow grip will work a different part of your arms and back.

Absolutely amazing abs

Hip raise

Lie down flat on the ground, arms beside you. Bend your knees so that your feet are flat on the floor. Use your abs and butt to push your hips as high off the ground as they’ll go—push straight up to the ceiling. Hold for 3 seconds, then slowly release. Do 3 sets of 10 to 20 reps.

Jackknife crunch

Lie down on your back with your hands above your head and your legs extended out at 45 degree angle from your body. In on quick, controlled motion, lift your hands toward your legs and bring your legs toward your chest. You can bend your legs if that’s easier, or keep them straight. Use your abs to propel your legs instead of your hips, keep your back straight and your neck soft, eyes on the ceiling. Repeat 10 to 15 times.

Love those legs

Calf raise plie

Stand with your feet shoulder’s width apart. Angle your toes out at a 45 degree angle. Raise your heels off the ground, settling your weight on the balls of your feet, then plie—bending your knees softly to dip your body down a few inches. Hold, then come back up, keeping balanced on the balls of your feet. Your back should be straight and your bum tucked in, not sticking out. Do 3 sets of 10 reps.

Upside down splits

Lie down on the ground with your bum up against a wall. Spread your arms out to your sides, palms down, and push your legs straight up the wall. Your body should make an L-shape with the wall. Using your abs to control the movement, slowly pull your legs apart as wide as they’ll go without losing control. Hold for 10 seconds, then use your thighs and abs to pull them back together. Do 2 or 3 sets of 20 reps.

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by Brittany Taylor | 2/1/2016