Day 24 of the 200 Reps Challenge
20 Outer Thigh Lying Abductor Raises (targets the glutes and outer thigh muscles)
20 Seated Dumbbell Trunk Rotations (targets the rectus abdominus and transverse abdominus)
Perform this set ten times for a total of 200 Outer Thigh Lying Abductor Raises and 200 Seated Dumbbell Trunk Rotations!
For the Outer Thigh Lying Abductor Raises:
1. Lie on your right side on a mat, bending your right leg at a 90 degree angle. Keep your left leg extended with the foot resting on the ground. Raise your torso off the ground and hold yourself up by pressing both hands into the floor (keep your elbows bent and your body stable).
2. Raise your left leg off the ground as high as you comfortably can, then slowly lower it until it just grazes the floor. This is one rep. After you have completed all the reps on this side, turn over and do the same number of reps on the other side.
TIP: Keep your core engaged and your body aligned so that your leg doesn’t jut out or swing back; it should move in a direct line.
For the Seated Dumbbell Trunk Rotations:
1. Sit on your butt on a mat with your knees bent and heels just barely resting on the floor. Hold one dumbbell in both hands in front of you at chest height. Your back should be straight and perpendicular to the floor, and your feet should be together.
2. Slowly twist your torso to your right side, bringing the dumbbell with you as though it were “glued” to your chest. Do not pull the dumbbell towards the floor; instead, keep it at chest height. Return to centre, and then slowly twist your torso to the left. Return to centre. This is one rep.
TIP: Make the movement more difficult by raising your heels very slightly off the ground, so that you are forced to balance yourself. This will give you a better core workout.
Just checking in to see what the fitness warrior is up to today! Impressive as always!
Go you!
Happy Holidays – enjoy!
I haven’t done adductor/abductors in ages. They’re a great TV-watching exercise! 🙂
Happy Holidays, Sagan!
Dr. J- Ooh I could get used to be called a fitness warrior 😉
FatFighterTV- Happy Holidays to you too!
Cammy- You’re right, they ARE a great TV-watching exercise. Hmm, perhaps I should get the mother dear in on it when we watch our traditional Christmassy movie tonight…
You are a fitness warrior! 100% completely. Have a wonderful holiday Sagan.
Very descriptive instructions. It puts some of my fitness guides to shame. They substitute good descriptions with pictures and miss the mark. Your words hit the mark.
I see you’re still up to your fitness challenges…Hope you’re enjoying the holidays, too! 🙂
MERRY CHRISTMAS!!!!
Diane- you’re a sweetheart.
J.D. Meier- Thank you! I’m glad that you’ve found it to be somewhat useful.
Sophia- I’m enjoying the holidays even MORE when I’ve got a challenge to get me all fired up 🙂