Also See: Start Up |
Series One |
Series Two
Series Three - Core
Leg Raise: Abs, Obliques
Goal: 10 to 20 repetitions
Lie supine on a mat or padded carpet, legs straight, both hands under your buttocks to help maintain the proper pelvic tilt (engages abs). With your head held off the floor a few inches, (also engages abs) exhale as you bring your knees to your chest. Inhale as you straighten your legs to a point where your feet are a few inches off the floor, then bring back into the chest. Ankle weights will increase intensity.
Lighter Side Tip: To reduce any strain on the low back, keep your right foot flat on the floor (knee bent), and do all reps with the left leg only. Reverse leg position, and repeat.
Bridge: Lower Back, Hip Flexors
Goal: 3 reps / Hold time: 5 to 15 seconds
Lie on your back on a mat or padded carpet, knees bent, heels near your buttocks, arms at your sides. Inhale as you slowly raise your hips off the floor as high as they will comfortably go. Tighten your buttocks and squeeze your shoulder blades together, hold and breathe. Exhale as you lower back down to the floor.
Lighter Side Tip: If your mobility is limited, you need only come up off the floor a few inches.
Knee To Chest : Lower Back
Goal: 3 reps Hold time: 5 to 10 seconds
Lie supine on your mat or padded carpet knees straight, arms at your sides. Exhale as you bring both knees up to your chest. Wrap your arms around both legs and squeeze, make sure your lower back stays on the floor. Hold and breathe naturally.
Lighter Side Tip: If you experience any knee pain, hold the position by wrapping the arms under the knees instead of over the knees. Hold and breathe. Inhale as you release.
