Wow, this weekend I am 0 for 2 on posting on time and I apologize for that. But I am here now and I bring you tidings of joy & the challenge for Day 12!
This one is one of my all-time favorite finds. So many times when people do crunches they don't exactly hit the spots that they think they are hitting. (working more into the hip flexors than into the actual abdominal muscles we THINK we are working.) This particular exercise guarantees that you will crunch where you should be crunching.
I like to use a band with this one (no, not to provide back up music for your excercise-- the band you can use as extra resistance when exercising!) If you have one, you want to tie it around your thighs. Mid-thigh works best. If you don't have a band, you could possibly use an old pair of panty hose- something with a bit of give to it. This is just an extra bonus to your workout, so don't feel this is absolute to completing this challenge.
So, starting position, you are laying on your back, with your legs up in the air. Thighs are straight up, knees bent. Now if you have the band, you want to separate your legs- enough to engage all of your thigh muscles, both in front and back. From this starting position, you will bring your shoulderblades off the floor, so your lower back is the pushed down into the floor. Consider a clock... you will start at noon (with your torso) and go in a clockwise circle. Do this 25 times. Return to starting position and recover for 30 - 45 seconds. Lift again, this time going in a counterclockwise motion - 25 times.
I know this can be a confusing exercise, so if you need any clarification on any part of this exercise, please contact me. Otherwise, I hope you enjoy this one!
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