Follow those 2 rounds of 3 exercises 2 times a week for 1 month.
Try to last 1min on each. For beginners, 30 or 45s is good enough, until you build up to 1min.
1- Get 1 leg totally straight and parallel to the floor, the other 90 degrees, hold the position for 3s and switch leg.
2- Put your hands on your thighs and go touch your knee caps. For maximum effect, don’t put your shoulders on the floor and keep the tension on your upper abs at all time.
3- Dynamic front plank, jumping in and out, with lowering your pelvis on each rep.
For personalized help:
alex.folacci@gmail.com
(347)720-5740
IG: @alex_folacci
Alex Folacci is a 2 time National Champion of France in the Decathlon (2011 & 2013), and has become the number 1 Personal Trainer in NYC. He specialized in coaching Gentlemen over 35, too busy with work and in need of losing weight, improving muscle mass, posture, diet and lifestyle.
