Jack Knives
Lay flat on your
back with your legs straight out and your arms straight out above your head. Raise your arms
and legs together over your torso until they are perpendicular to the floor. Lower slowly back to
the starting position with control (make sure you don’t just drop your feet
back down)
V-Hold
Sit on your butt
with your hands on the floor slightly in front of your butt. Raise your legs
about 1-2 feet off the floor, keeping them straight, and hold
Flutter Kicks
Lay flat on your
back with your arms resting by your side. You can raise your
head off the ground or keep it on the ground. Raise your legs
about 6 inches off the floor and kick them in the air like your are swimming
Reverse Crunch
Lay on your back
in crunch position. Raise your legs to
a table-top position with knees bent and knees over hips. Using your lower
abs, raise your hips off the ground, lifting straight up, then lower back down
Low Plank Hold
Place your elbows
on the mat and make sure they are in line with your shoulders. Create a straight
line from your head to your toes, bracing your core
Side Plank
Make sure there is
a straight line from your elbow to your shoulder. Raise your hips towards the sky
High Plank
Keep wrists,
elbows and shoulders in a straight line. Make sure your hips are straight and don’t dip
down or rise up
Mountain Climbers in Plank
Start in the high
plank position. Bring one knee into your chest, then the other, like you are running
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