even more i found

The “power matrix” 
/ my favorite excercise to target upper abs and lower back muscles

(step 1, step 2, step 3 - pictured in order)

Start with your feet more than shoulder width apart, but so that you’re still standing comortably, and without moving your hips, rotate your torso around with more emphasis/more of a lean on your sides and your back… kinda like you’re doing the limbo… or more accurately, as it’s namesake suggests, like your dodging bullets in the matrix.

DO NOT MOVE YOUR HIPS THOUGH.

Or at least try your best not to. You’re not fucking hula hooping, mmk?

Blast some music, and do a minute of rotations maybe about.. 5 times? Taking a break in between each time, maybe lifting some dumbells and working on your arms to rest your abdominal muscles before you go at it again. Do all this like twice a day, and swear to god by the end of the week you’ll have already noticed ab definition starting… and it will take no more than 15 mins a day of your time, really.

Believe me you will feel it. Don’t half-ass it though, lean back far enoug to make sure its difficult and somewhat hard for you, so that you actually feel the burn. But also, DONT over extend yourself… cause it is dangerous, especially for people who have back problems. Just comfortably go to your limit.

And when you turn your music on, it becomes quite fun, and it doesnt feel like you’re working out all methodical like, requiring you to get down the dirty floor and do boring crunches. And I find its much more effective than crunches and situps anyway :)

The “power matrix” 
/ my favorite excercise to target upper abs and lower back muscles

(step 1, step 2, step 3 - pictured in order)

Start with your feet more than shoulder width apart, but so that you’re still standing comortably, and without moving your hips, rotate your torso around with more emphasis/more of a lean on your sides and your back… kinda like you’re doing the limbo… or more accurately, as it’s namesake suggests, like your dodging bullets in the matrix.

DO NOT MOVE YOUR HIPS THOUGH.

Or at least try your best not to. You’re not fucking hula hooping, mmk?

Blast some music, and do a minute of rotations maybe about.. 5 times? Taking a break in between each time, maybe lifting some dumbells and working on your arms to rest your abdominal muscles before you go at it again. Do all this like twice a day, and swear to god by the end of the week you’ll have already noticed ab definition starting… and it will take no more than 15 mins a day of your time, really.

Believe me you will feel it. Don’t half-ass it though, lean back far enoug to make sure its difficult and somewhat hard for you, so that you actually feel the burn. But also, DONT over extend yourself… cause it is dangerous, especially for people who have back problems. Just comfortably go to your limit.

And when you turn your music on, it becomes quite fun, and it doesnt feel like you’re working out all methodical like, requiring you to get down the dirty floor and do boring crunches. And I find its much more effective than crunches and situps anyway :)

(Source: proverbialpleasure)