Have a great weekend!
10-20 Basic Crunch: It’s the most common exercise other than push-ups yet it’s also frequently incorrectly. It’s not about repetitions, it’s about quality. Lie with your knees bent and back on the floor. Without arching your back and with your hands behind your head lift your shoulders off the ground. Hold it for a second or two and lower back down. Don’t jerk; your abs should be engaged on the way up and on the way down. Advanced: Put a weight on your chest and cross your arms over the weight to do the exercise.
20-30 Spiderman push ups: Get into push up position abs braced. Your hands should be slightly shoulder width apart and body in a straight line. Touch your knee of your right leg to your right elbow. Push through your chest, shoulders and triceps to starting position. Switch sides. Focus on keeping your body in a straight line and not twisting at hips. You may do this from your knees Advanced: Do it in down push up position.
5 x 10 Seconds Superman: Lie on your stomach and extend your hands above head. Lift everything off the floor as high as you can and hold for 10 seconds. Lower down and rest for a couple of seconds and repeat. Do five reps.
10 – 20 Double Leg Stretch: Lie on your back and hug your knees into your chest. Extend your legs to 45 degrees and reach your arms by your ears. Hold for a second and hug everything back to your chest. Keep your heels together, toes pointed and angled outward during the exercise. It’s a Pilates move that’s super duper.
10 - 20 Oblique Side Crunch: Lie on your right side with your right palm and arm flat on the ground. Put your left hand behind your head. Now, lift your legs and body to meet in a side lying v position and touch your left elbow to your left knee. Do 10-20 on each side.
10 - 20 Hanging Knee Circles: Hang from a pull-up bar (or tree). Tuck your knees up to your left, circle them in front of you and come down on your right. Now reverse it and go to your left. Each time around is one count.
25 Bicycles: Sit on the floor and raise your hands to the ceiling. Lift your feet off the ground and bicycle them in front of you for 25 times (left and right is one).
10 – 15 Corkscrew: Lie on your back and lift your legs 90 degrees so they are pointed to the ceiling. Slowly lower them to the right and circle around to the left bringing them back up from the left. That’s one. Now reverse. Go to the left and come back up on the right. Advanced: Do a hip raise at the top of each move.
30 Seconds Bow Pose: On your belly bend your knees and reach back to grab your ankles. Pull with your legs and get everything off the ground. Your heels should be pulling up and to the back of the room to work your lower back and upper thighs.
10 Hanging Knee Tucks Extensions: In Hanging position from a pull up bar (or a tree) tuck your knees towards your chest and extend your legs straight out in front of you then return to a tuck and then back down.
10 – 25 Criss Cross Crunches 5 Slow: Lie on your back and put your hands in back of your head (don’t pull your head). Touch your left elbow to your right knee while twisting your body to the right. Then switch and touch your right elbow to your left knee. Both sides is one rep. Do the first 5 while holding for a 3 count in each position (side, center, side).
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