sisters: double the sweet, double the spice: Build that Muscle!

Strength training is SUPER important to maintain and improve muscle strength! You can't expect much if you only lift or do exercises once a week (sorry!)

It's also important to avoid OVERTRAINING muscles. When you push your muscles to their maximum, you create little tears that need time to repair. If you train the same muscles every day, then you "re-open" these tears and impede the repair process. Also, if you do train the same muscles everyday with the same exercises, your muscles will become accustomed to your routine, and it won't have the same affect as if you switched up your routine.

Abdominal muscles recover quickly, but don't be too eager to constantly work them! (:

*Another note: if you're working toward a six pack (no, not beer or soda..) then don't forget about your cardio and nutrition! Maintaining and improving your physique is 80/20! (80% nutrition/ food and 20% physical activity and strength). If you want to see results, then you'll have to watch what you eat; make healthy choices! Eat a variety of foods, whole grains, fruits, vegetables, lean protein, and of course SOME sweets! Everything in moderation.

That said, here are some of the ab exercises that I do, every other day or so. I got these from the Chalean Extreme Program: Extreme Abs!

Ask me for more info!

Musle: Obliques

A. Plank

B. Bring knee to same side elbow*Alternate sides

* 8 on each side, 3 reps

Muscle: Obliques

A. Start in side plank
B. Slowly lower your body up and down.

- Raise and lower for four counts ( 8 times up and down)

*Try to use your abs and not your arms to raise and lower yourself!

**Modification: instead of full side plank, start with your knee on the ground.

Muscle: Core

A. Hold in the tricep plank position for as long as you can! Aim for 15 seconds (3 times).
B. Start in push-up plank form. Balance with opposite arm and opposite leg up. Try to hold for as along as possible.

- Try 30 seconds to one minute each side

Muscle: Core

A. Start in sit up position. Cross punch 4 times (two on each side)
B. Hold at the top, and cross punch 4 times back down.

- 8 "crunches"

Muscle: Abs, Core

A. Start on hands and knees. Raise opposite arm and opposite leg.
B. Slowly bring in arm and leg (four counts in) and crunch.

- 4 crunches for four counts each

- 8 crunches for two counts each

Muscle: Obliques

A. Start in oblique crunch position.
B. Raise up arm and legs into a side pike.

**Modification: Keep your arm/elbow on the ground when you come up.

- 8 side pikes each side

Muscles: Obliques

A. Start on all fours, then raise opposite arm and opposite leg. Bend arm behind your head.
B. Slowly (four counts) bring bent elbow to other elbow. Try to keep your hips straight.

- 4 times four counts each side