whoiwannabejourney:

healthfitnesshumour:

Nicole Williams, owner of Allure Pole Dance & Fitness Studio, demonstrates four killer moves for getting flat, sexy abs in these Tone Skincare gifs.

1. Scissor Kicks

Begin lying down with your arms propped up on your elbows behind you. Lift both legs a few inches off the floor, and bring your right leg as close to your chest as possible. Begin to lower your right leg while simultaneously raising your left leg to switch sides. Make sure not to let your heels touch the ground until the end. Complete 30 reps, 15 on each leg.

2. Butt Raises

Begin lying on your back with your legs in the air and the bottoms of your feet toward the ceiling. Keeping your palms flat on the ground, squeeze your abs, and lift your hips off the floor. Lower your hips back down with control. Repeat this 10 to 15 times, and complete three sets.

3. Leg Straddles

Begin sitting on the floor with your legs stretched out in front of you and feet together. Place your hands behind you to the sides, and lean your upper body back to a 45-degree angle. Raise and separate your legs until you’re in straddle position. Then bring your legs back together while lowering them to the ground with control. Complete three sets of 10 to 15 reps.

4. Double Crunch

Begin lying flat on your back with your legs stretched out in front of you and your arms by your side. As you crunch your abs, raise your chest, and tuck in your knees so that your upper body and lower body meet above your hips. Slowly return to starting position, making sure your shoulders and heels meet the ground at the same time. Repeat this 10 times, and complete three sets. (Source)

Fitness Motivation

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gymra:

Mix Spider Abs - Get into plank position with elbows locked. Pull your knee towards your opposite elbow, then towards your same elbow, and finally extend it back and out as high as you can. Repeat for 15 reps on each side.

Side Bridge Crunch - Get into side bridge position, resting on your elbow, the other arm extended above your head, and your feet staggered (one behind the other). Bring your back knee towards your elbow, tightening your abs as you crunch. Repeat & switch sides.

Full Sit-ups - Lie on the mat with your knees bent, feet slightly apart, and arms extended in front of you, palms facing up. Do a full sit up, keeping your arms straight and contracting your abs as you come up.

http://gymra.com/free-trial

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fitness-fits-me:

fitness blog :)

fitness-fits-me:

fitness blog :)

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fitness-fits-me:

fitness blog :)

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crossfitters:

Noelle Adams: Because of the past weekend and all the amazing things that happened it was more than necessary to kick my own ass at the gym today then hit a 10lb PR on my OH squat and BTN jerk. A little sketchy but all 160lbs of it happened

crossfitters:

Noelle Adams: Because of the past weekend and all the amazing things that happened it was more than necessary to kick my own ass at the gym today then hit a 10lb PR on my OH squat and BTN jerk. A little sketchy but all 160lbs of it happened


little-yogi:

Never let your ego keep you from using props. Recently I’ve let blocks, straps, and the wall become my best friend. The amount of engagement I felt in my body doing king dancer pose this way was far greater than I’ve ever felt doing it by just grabbing my foot with my hands. If you have king dancer in your practice or if you’ve been wanting to learn, try it:  1. Find a wall. Stand amount a foots length away facing the wall.  2.Grab a strap and make a loop for your foot, pull your knees back together afterwards. You can place the opposite hand against the wall for support.  3. Lean forward against the wall until your chest touches (you might have to inch closer towards the wall). 4. Begin to kick into the strap while pulling with the arms. Keep leaning into the wall. 5. Focus on lifting upward rather than forward.  6. Engage engage engage the bandhas and the core to protect your back and gets tons of wonderful heart opening ❤️ 7. Be careful when releasing not to let the knee of the upraised leg wing out to the side, keep the leg pulled in towards the midline of the body.  Happy #wallbending ✌️

little-yogi:

Never let your ego keep you from using props. Recently I’ve let blocks, straps, and the wall become my best friend. The amount of engagement I felt in my body doing king dancer pose this way was far greater than I’ve ever felt doing it by just grabbing my foot with my hands. If you have king dancer in your practice or if you’ve been wanting to learn, try it:
1. Find a wall. Stand amount a foots length away facing the wall.
2.Grab a strap and make a loop for your foot, pull your knees back together afterwards. You can place the opposite hand against the wall for support.
3. Lean forward against the wall until your chest touches (you might have to inch closer towards the wall). 4. Begin to kick into the strap while pulling with the arms. Keep leaning into the wall.
5. Focus on lifting upward rather than forward.
6. Engage engage engage the bandhas and the core to protect your back and gets tons of wonderful heart opening ❤️
7. Be careful when releasing not to let the knee of the upraised leg wing out to the side, keep the leg pulled in towards the midline of the body.
Happy #wallbending ✌️

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Sky Blue Bow Tie<