Expert Guide About Reverse Crunch & Pigeon Pose

Start your Monday off right with a few crunches!  Tone the midsection for lean, sexy abdominals!  The reverse crunch targets the core and especially the lower abs.  Lower belly fat is always a major area women want to work so this exercise is perfect for this!  Lay down on the floor.  Knees are bent with feet flat on the floor.  Place the hands by the hips or under the butt to protect the lower back.  Using your abs, bring the knees in to the chest and extend the legs out 60 degrees.  The knees to the chest work the lower abs and the legs extended work the upper abs.  Tone the core with the reverse crunch!

Now try it!  Get into position.  Squeeze your abs and pull the knees into the chest for 2 counts and extend the legs out 60 degrees for 2 counts.  Do this 20 times.  Complete 3-4 sets.  Challenge yourself by adding a medicine ball between your knees for added resistance!  Firm that belly now!

Take a deep breath and stretch out the body!  The pigeon pose is a way to stretch the body and work out tense muscles.  This pose is a great yoga exercise for the thighs, hips, and hamstrings.  It feels so great after a long week or after a hard run.  The thighs, hips, and hamstrings are sometimes really tight so let the body go and relax into the pigeon pose!  Take a seated position.  Start with the right side.  Bend the right leg out in front of your body and stretch the left leg straight behind you.  Hold and switch.  Stretch as far as your body will allow you.  Build up and let the upper body stretch to the ground.  Simply relax your body and stretch out!!


Now try it!  Get into the pigeon pose on the right side.  Stretch to your limit.  Hold this position for 30-40 seconds.  Switch to the left side and hold for 30-40 seconds.  Complete at least 3 sets.  Breathe into this pose and really stretch out the body!