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Published on: 07 Feb 2011 by kayla_
So in gym we are in the weight room. My gym teacher is teaching us uses of the gym equipment and teaching us different exercises for different muscles in out body. There is this one we do everyday that we're working up to doing the full workout. It's called russian sevens. it actually works. I've done it like three times and my stomach is already getting flatter. So, here's what each rep is.
lay down on your back and put your butt against the wall.
lift your legs so that your legs are straight up against the wall
you should be in an " L " shape kind. do 7 crunches.
stay in the same position as the first one, but spread you legs into a " V " shape.
do 7 crunches.
back up (taking your butt off the wall) and put your feet on the wall. your thighs and calves should be at a 90 degree angle. you should kind of resemble a seat haha. your feet being the legs of the chair. your thighs the seat and your upper body the back of the chair. do 7 crunches.
stay in the same position as you were in in position four. do 7 crunches to your right.
same as position four but doing 7 crunches to your left.
lay in the regular crunch position. do 7 crunches.
Back up so you are straight. Put your feet about 5 or 6 inches up from the bottom of the floor,
do 7 crunches. on the last crunch hold for 15 seconds.
Do each one right after another so there are no breaks in between.
once you're finished the 7th position lay on your stomach and stretch it out if needed.
Try working up to 7 sets off this, so that it's 7 positions that each have 7 crunches with 7 sets.
If you do this everyday, it'll help A LOT . :)