Dolphin Kick >>
How to: Position yourself face down on a bench so that the crease of your hip is at the end of the bench. Your feet should be resting on the ground with your hands firmly engaged on the underside of the bench for support
(a). Straighten out your legs while raising them up while engaging your abdominals, glutes, hips and spinal erectors in your low back. Your toes should be pointed away from your body and above your head at the top of the movement (b). Hold this static position for 5 seconds by firmly engaging nearly every muscle in your body, before dropping the feet slightly below the bench and contracting again for 4 additional reps (c). Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.
How to: Lie facedown with your chin on the ground and eyes at a neutral gaze. Your ankles should be touching with toes pointed under you
(a). Reach your arms straight out above your shoulders so your palms are resting flat on the floor. Engage your back, glutes and shoulders to pull yourself a few inches off the ground (b). Your arms and legs should remain fully contracted so that your hands and feet are elevated to the same relative height at the top of the static hold position. Hold this position while fully engaging your body to “fly” like the man of steel (c). Repeat for 3 reps with a 15-30 second static hold, and 30-60 seconds rest between sets.
Hip Hinge (aka Good Mornings) I love these more with weights >>
How to: Stand up straight with your hands on your hips. Your feet should be slightly wider than your hips and firmly planted on the ground. Start the movement by engaging your core, pushing your ribs down and pulling your shoulders slightly back with a neutral neck position
(a). Bend forward at the waist in a slow and controlled manner while keeping your shoulders in line with your hips (b). Keep your back, glutes and hamstrings engaged throughout the exercise. Bend forward until you are parallel, or just above parallel to the floor, before bringing yourself back up to the starting position and repeating (c). Note: A common error to this exercise is rounding the back, resulting in a loss of the neutral spine position. Form is crucial to this exercise and should be replicated perfectly on each rep to avoid injury and get the most out of the exercise. Repeat for 3 sets of 10-15 reps, with a 30-60 second rest between sets.
STRONG ABS = STRONG BACK!
The Bicycle Crunch >> (beg)
lie down on the floor and put your hands behind your head. Do not lock your fingers as you don’t want to be pulling your head upward during the exercise using your arms. Raise your shoulder blades using the abdominal muscles, like you’re performing a crunch. Next, elevate your knees so that your knees are bent and your calf muscles are parallel to the floor. Begin by slowly pedaling your legs like you’re riding a bicycle. Compress your abdomen with each “row” by touching your knee with the opposite elbow as you draw the knee up.
Maintain your breathing – do not hold your breath. Your shoulders should remain elevated and you should not be using your hands to keep them elevated. This will ensure the maximum use of the abdominal muscles.
Clothespins>> (adv) *in Yoga we call it BOAT
To perform, lay down and straighten your legs. Begin by sitting up in a semi-seated position while contracting your abdominal muscles then lift your legs to a 45 degree angle. Reach out toward your shins and hold the posture while contracting your abs. Return to your starting position slowly, under control
Flutter Kicks>> (adv)
Lay on the floor with your legs straight. Place your hands under the outside of your gluts to support your lower back & raise your legs off the ground to a point where they are approximately 8-12” from the ground. Begin by raising one leg up to about 18-20” while lowering the other leg slightly then alternate the legs. Continue alternating for the full duration. If you need to take a break during this exercise, pull your knees to your chest & hold that position as if you were curled up into a ball. When ready, extend & go again
SPECIAL NOTE! Please do a little blood pumpin’ warm-up & treat youself to a 2-3 min cool down with some seated and lie-down spinal twists. GREAT JOB & Feedback is welcome.