Sitting in a seated bench, bring dumbbells so they are over shoulders and elbows are bent at 90 degrees. Slowly extend arms so they are straight above head, then slowly lower arms to 90 degrees again.

Repeat.

Add this ab blaster to your current routine to shake things up!

Assume the classic pushup position with a medicine ball by your right hand. Place your right hand on the ball, then lift your left hand off the follor - balancing briefly on the ball with just your right hand - and place it on the ball. Next, place your right hand on the floor to the right of the ball, then place your left hand on the floor, next to your right hand. (The ball should now be by the outside of your left hand.) Repeat in the opposite direction. That's one repetition.
Start with eight repetitions in week 1. Do 10 reps in week 2, and 12 in week 3 and 4.

Rock-Solid Core

Medicine-Ball Archbishop

Place your hands directly beneath your shoulders. The secret to perfect pushup technique is keeping your body rigid. "Your abs and lower back usually fatigue first," says Mike Robertson, M.S., C.S.C.S., a strength coach in Indianapolis. That's when your hips sag, which increases strain on your back instead of building your chest and abs.

When you place your hands on a medicine ball or Swiss ball, the instability causes your core muscles to work 20 percent harder than when you do pushups on the floor, report New Zealand researchers. So you'll train the muscles of your midsection and hips to remain stable longer. As a result, you'll be able to do more pushups and work more muscle.

Walking in the morning, before breakfast to burn off fat!

Using a medicine ball. Place one hand on the ball and the other on the floor in push-up position. Perform 10-20 then switch to the other side.

Or to make it more difficult, alternate one side from another.

Press de abdominales sentado en máquina.

Empezamos por 39 Kilos.

3 series de 30 repeticiones.
Subir a 4 series.

Start in push up position, bring knee in toward chest placing foot on the ground under your hands, alternate each leg as fast as possible.