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Get bikini abs before spring break


Spring break is approaching fast and it’s time to shed that winter coat. After accomplishing these abdominal exercises, you’ll be able to confidently clad yourself in that string bikini you’ve been eyeing all winter!

 

Paddle Board Plank

Get your body ready for those water sports such as paddle boarding with this power move. Planking not only engages your abs, but it engages your arms and legs too. Start off by lying on your stomach on the floor, and then lift your body off of the ground using your forearms and the balls of your feet. Avoid sinking your hips or raising them up in the air like a mountain. Keep your back flat and even like a table and hold for 30 seconds to a minute – whatever you feel comfortable with. If you can only do 30 seconds at first, you can eventually work your way up to a minute the more you do it!

 

Cutie Catching Crunches

Show that cutie at the beach that you know how to take care of your body. Regular crunches can be boring and sometimes it can feel like they’re not even doing anything for you. Try an accordion crunch to mix things up a little bit. Lie down on your back and place your arms above your head. In one motion, bring your knees in so your thighs are perpendicular to the ground and bring your hands to your ankles. Reverse that motion and continue the exercise. Try to do this 10 times and work your way up as you get stronger.

 

Boardwalk Bicycles

Prepare your muscles for boardwalk bicycle riding by achieving some bicycle crunches. This exercise can be difficult, but it’s worth it in the long run! Lie on your back and put your hands behind your head as if you are relaxing on a hammock. Raise your head and legs a little bit off of the ground and bring one leg into your chest by bending your knee towards your head. As you are doing this, lift your head towards the ceiling and touch your opposite elbow to your leg. Think of this motion as if you are pedaling on a bike while lying down. Switch legs and touch the opposite elbow and continue the motion. The slower and more accurate the motion, the more muscles you’re engaging. Try doing this exercise in sets of 20.

 

Athletic Abdominal Hold

Show off your athletic skills in the spring sun by building on your abdominal strength. This exercise looks a little bit silly, but it is sure to engage your abs. Sit on the edge of a sturdy chair and place your hands under your bottom, gripping the edge of the chair (your fingers should be pointing out towards your knees). Lift your feet a few inches off of the ground and your bottom a few inches off of your chair. Flex your abs and try to hold yourself up for 10 seconds. Repeat the exercise a few times, engaging in the exercise for about 10 seconds and taking a break for about 10 seconds in between sets.

 

Sky High Knees

Build up your stamina and enjoy the fresh spring air. It’s important to get a little bit of cardio in if you’re looking to burn fat. High knees not only work your arms and legs, but your tummy as well. Think of it as jogging in place but with a little more intensity. Bring your knees high enough so they are level with your waist and keep your arms pumping. Make sure you are not leaning back because this will leave you with back pain and you won’t get as much out of the workout. Keep your back straight and your head facing forward. If you can try and do this exercise for a minute, you are golden!

BY KRISTA STUCCHIO ON 3/3/2014 2:55:00 PM

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