My Personal Fitness

My Personal Fitness

When you look to sculpt lean and sexy abs, you may do crunches which is highly overrated, because when you are doing on-your-back moves it ‎targets just one part of your midsection and leave out the deep-lying muscles which cinch in your waist. Here I give you an amazing recipe abdominal workout which created by Bernardo Coppola (a famous trainer in L.A. for celebrity). This recipe engages all your muscles at your middle to worth bikini without need to the neck strain.

With this recipe, you’ll strengthen your ‎entire core, the tens of muscles that format your hips, pelvis, lower back, and abs. Also this recipe will ‎improve your posture and ensure you can perform all tasks in each day, as when you lift a heavy grocery bag or ‎run to catch the bus, with more efficiently.

The task for you is to complete either three or four sets of each exercise as instructed below, rest ‎for 30 seconds between sets, two or three times per week.‎

Let Us Start

Step 1 Dumbbell Side Bend

1 – Hold a dumbbell at each one of your hands

2 – Keep your arms straight and core engaged.

‎3 – Bend to the left slowly as much as you can, but without to twist your upper body.

4 – Lowe the weight toward your left knee.

5 – Pause, then slowly ‎return to the right position.

6 – Repeat, by bending to the right side.

What you mad is one repeat it to do10.‎

Step 2 Core Stabilization

1 – Stand with your feet hip-width apart.

2 – Make both of your hands to hold a dumbbell straight out in front of your ‎chest.

3 – Start to move your torso slightly.

4 – Start to rotate your arms to the left side as far as you can, in a slow motion.

5 – Stop a bit, and then rotate towards the right. What you made is one repeat to make a total of 10 reps.‎

Step 3 Bow Extension

1 – Start to hold a dumbbell in both hands above your right shoulder, then, point your left foot out to the side.

2 – In one ‎motion, draw your elbows down to lower the weight as you bend your left knee toward your chest.

3 – ‎Reverse the movement to return to start. What you made is one repeat to do10, after that, switch sides and repeat again.‎

Step 4 Reverse Dumbbell Chop

1 – Start to bend your knees.

2 – Rotate your torso, and hold one dumbbell in both hands outside your left thigh.

3 – Then, keep ‎your arms straight and swing the weight above your right shoulder as you straighten your legs.

4 – Reverse the ‎movement to return to start. What you made is one repeat to do 10,

5 – Switch sides and repeat.‎