Core

Scissor kicks

Muscles used: Core

Start by lying on your back. Place your hands palm down under your lower back above your hips. Straighten your legs and point your toes up towards the sky. While leaving one leg on the floor, lift the opposite leg 1-2 ft in the air. Switch legs. As you are lifting your legs, remember to keep your lower back to the ground. Practice this by pushing your lower back down onto your hands.

To modify this exercise:

  1. Maintain a slight bend in your legs throughout the movement
  2. Decrease the distance you lift your legs and only lift them slightly off of the floor

To progress this exercise:

  1. Keep both legs lifted off the floor

Side plank

Muscles used: Core & Abductors

Start by lying on your right side with legs straight. Feet can be placed on top of one another. Prop yourself up on your right elbow, which should be directly under your right shoulder. Lift your hips off the floor to make a straight line with your body from neck to feet. Your left arm can be placed in front of you for balance or on your hips. Your shoulders should be stacked on top of each other, keeping the chest from falling towards the ground Hold for desired time. Slowly lower your hips back to the floor. Repeat on opposite side.

To modify this exercise:

  1. Bend your knees to 90 degrees and touch your lower legs to the floor. Lift hips off the floor as described above.

To progress this exercise:

  1. Lift the leg that isn’t supporting your body in the air for the duration of your hold or perform the side plank with your arm extended and palm on the ground instead of your elbow.

Lying reverse crunch

Muscles used: Core

Start by lying on your back with legs extended and heels on the floor. Keep your arms resting on the ground alongside your torso. From this position, you will bend your legs and pull your knee towards you while lifting your tailbone slightly off the floor. Then straighten your legs bringing your heels back to the floor.

To modify this exercise:

  1. Only bring the knees halfway to the chest and don’t lift the tailbone off of the floor slightly at the top of the movement.

To progress this exercise:

  1. Keep your heels off the floor for the duration of the movement.

Butt raises

Muscles used: Core

Start by lying on your back with legs straight in the air. Your arms should be placed on the floor alongside your torso. From this position, contract your abdominals in order to lift your tailbone off the floor, pushing your feet towards the ceiling. Slowly lower your butt back to the floor.

To modify this exercise:

  1. Bend the knees to a 90 degree angle and think of pushing the knees higher in the air as you lift your tailbone off of the floor.

To progress this exercise:

  1. Hold the position at the top of the movement for a few seconds.

Next step

Time to cool down. Let’s start with Lower Body.

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