5 Great Total Body Exercises.
This is a killer move for your core, legs, and upper body. When holding elbow plank, be sure your shoulders are stacked over your elbows and your body is in one straight line.
- Start on the floor, resting on your forearms and knees.
- Step your feet out one at a time, coming into a plank position.
- Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
- Hold 30 seconds, and work your way up to one minute as you get stronger.
Balance your weight on your toes and palms
- Your hands should be a comfortable distance apart, probably just beyond shoulder-width.
- Your body should form a straight line from your ankles to your head.
- Squeeze your glutes and brace your abdominals, and keep them that way for the duration of the exercise.
- Slowly lower yourself to the floor, pause, and push yourself back up. Repeat a few hundred times.
Side Plank- Hip Abductor
- Lie on one side, legs straight and upper body propped on one forearm, elbow under shoulder.
- Contract your abs and raise your hips until your body is straight from ankles to head.
- Lift your top leg. Pause and lower. Repeat for full set. Turn to other side and repeat.
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
- Do two to three sets of 10 reps.
The Best of the Best
- Squat with your hands on the ground in front of you.
- Jump your feet back to plank (or push up) position.
- Jump your feet back under you to the squat position.
- Immediately jump up as high as you can with your hands straight over your head. Repeat.
- Note: if you want to make the move even more difficult, you can perform a push up when you are in the plank position.
Please consult with you doctor before engaging in any new rigorous workout programs
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