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AMAZING ABS and a Tight Core, yeah??? -- Add these super-easy AB MOVES to your routine, kthx. As with all abdominal exercises, keep your stomach muscles engaged throughout the moves from A to B (don't let 'em "hang out" or slack). Do these slowly and using controlled movements. 

1. Ball Lift - Keep your abc contracted, slowly lift your feet and the ball off the mat til your thighs are perpendicular from the floor. Don't arch! Hold for a beat - then return slowly to start.

2. Opposite Leg/Arm Lift - A great core/balance move. Keep your neck neutral and do not move your back or rotate on the ball. Lift opposites SLOWLY, hold for a beat, rtn to start - then repeat on alternate leg/arm

3. Core Slide - Keep back flat and your abs contacted, slowly roll the ball forward and your body with it. Roll as far as you can without throwing your shoulder too far out, hold for a beat, rtn to start

4. Plank Core Roll-ins - your shins should rest atop the ball. Practice this move a few times by just holding the plank itself for 30 seconds, then coming off the ball. Once you are comfortable holding the plank, then try to roll your knees in SLOWLY. The extend them back to start.
*ADVANCED* 
PLEASE DO NOT attempt this version unless you know what you're doing, as you will fall flat on your face!
Using your core muscles, pull the ball in toward your body keeping your legs straight. Your hips will roll up almost but NOT over your head! Hold for a beat, rtn to start.

I have bad lighting in my house. That will be fixed for future posts.
If you have any questions - I am going to post this on my blog as well later - so ask me there NOT HERE, as FB mobile does not like me. ^.^  Love you! AM fitPOP.com
AMAZING ABS and a Tight Core, yeah??? -- Add these super-easy AB MOVES to your routine, kthx. As with all abdominal exercises, keep your stomach muscles engaged throughout the moves from A to B (don't let 'em "hang out" or slack). Do these slowly and using controlled movements.

1. Ball Lift - Keep your abc contracted, slowly lift your feet and the ball off the mat til your thighs are perpendicular from the floor. Don't arch! Hold for a beat - then return slowly to start.

2. Opposite Leg/Arm Lift - A great core/balance move. Keep your neck neutral and do not move your back or rotate on the ball. Lift opposites SLOWLY, hold for a beat, rtn to start - then repeat on alternate leg/arm

3. Core Slide - Keep back flat and your abs contacted, slowly roll the ball forward and your body with it. Roll as far as you can without throwing your shoulder too far out, hold for a beat, rtn to start

4. Plank Core Roll-ins - your shins should rest atop the ball. Practice this move a few times by just holding the plank itself for 30 seconds, then coming off the ball. Once you are comfortable holding the plank, then try to roll your knees in SLOWLY. The extend them back to start.
*ADVANCED*
PLEASE DO NOT attempt this version unless you know what you're doing, as you will fall flat on your face!
Using your core muscles, pull the ball in toward your body keeping your legs straight. Your hips will roll up almost but NOT over your head! Hold for a beat, rtn to start.

I have bad lighting in my house. That will be fixed for future posts.
If you have any questions - I am going to post this on my blog as well later - so ask me there NOT HERE, as FB mobile does not like me. ^.^ Love you! AM fitPOP.com
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A quick :24 seconds of why we're loving @Plyojam -- kick butt cardio dance blas…