Core Power (Oct 2011)

Exercise 1: 30, 60, 90
Exercise 1: 30, 60, 90
Exercise 1: 30, 60, 90
Exercise 1: 30, 60, 90
Exercise 1: 30, 60, 90
Exercise 2: Bicycle Crunch
Exercise 2: Bicycle Crunch
Exercise 2: Bicycle Crunch
Exercise 2: Bicycle Crunch
Exercise 3: Butterfly
Exercise 3: Butterfly

Exercise 1: 30, 60, 90

Step 1/5

Lie on your back with both hands at your sides, your legs extended straight up in the air and your feet in demi-pointe. Contract your abs and lift your shoulders and arms off the ground.

Exercise 1: 30, 60, 90

Step 2/5

Keep your upper body in place as you lower your legs 30 degrees. Hold for two to three breaths.

Exercise 1: 30, 60, 90

Step 3/5

Lower your legs 30 additional degrees and hold for another two or three breaths.

Exercise 1: 30, 60, 90

Step 4/5

Lower your legs so they're hovering about two inches off the floor, almost 90 degrees from the starting position. Hold for two or three breaths.

Exercise 1: 30, 60, 90

Step 5/5

Slowly raise your legs back up to the starting position, then hug your knees to your chest and rest for a few breaths before lifting your legs to begin again. Repeat the exercise four times.

Exercise 2: Bicycle Crunch

Step 1/4

Lie on your back and bend your legs at a 90-degree angle, with your knees directly over your hips and your feet flexed. Place your hands behind your head and use your abs to lift your shoulders off the floor.

Exercise 2: Bicycle Crunch

Step 2/4

Straighten your left leg and push it forward as you twist your upper body toward your right knee. Hold the pose for two to three breaths.

Exercise 2: Bicycle Crunch

Step 3/4

Bring your left knee back to the starting position as you extend your right leg and twist your upper body toward your left knee. Hold the pose for two to three breaths.

Exercise 2: Bicycle Crunch

Step 4/4

Do three sets, then rest for a couple of breaths by hugging your knees to your chest and lowering your upper body. Repeat the series three times.

Exercise 3: Butterfly

Step 1/2

Lie on your back with your hands cradling your head. Bend your knees, press the bottoms of your feet together and let your legs fall open.

Exercise 3: Butterfly

Step 2/2

Engage your abs as you push your feet against each other, then lift your feet, shoulder blades and head a few inches off the floor. Hold the pose for five breaths before slowly returning to the starting position.

 

 

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