2/10/2024 0 Comments Modified bicycle crunch![]() This will help to activate your core muscles. Lower your legs so your feet are over your hips. If you can’t keep your legs straight, it’s okay to have a slight bend in the knees. Lying flat down on the floor, lift both legs up towards the ceiling. Make sure you are using your core and trying to keep your shoulder blades from lifting up off of the floor. Note, in this position it is tempting to just swing the elbows. Ideally, you want this leg to hover a few inches above the floor, but if you need to modify, keep the leg lifted as high as you need. This time, when you twist towards the leg you are lifting, extend the opposite leg straight. Full BicycleĬontinue the modified bicycle. Gently place it back on the floor to switch sides. ![]() Modified BicycleĬontinue the twisting crunch, but now lift the leg that you are twisting towards (as you twist to the right, lift the right leg). Perform 10 repetitions on each side (20 repetitions total), and then move on to exercise 5a. Try to keep your elbows wide and think about reaching your opposite shoulder to your opposite hip. Inhale and lower your body exhale and twist to the left. Perform 15 repetitions.Ĭontinuing from your Basic Crunch position, on your next exhale, lift up to twist towards the right. Draw your abdominals up and in, imagining your belly button drawing down towards your spine. On an exhale, roll your upper body up off of the floor imagine lifting the bottom tips of your shoulder blades off the ground. Place your hands behind the base of your skull, letting your head feel heavy in your arms so you don’t strain your neck. Transition to lying flat on your back, with knees bent and feet relaxed on the floor. ![]() You can do this slowly by stepping one foot forward and then the other, or fast, by hopping to switch legs. Exhale and draw your right knee in towards your chest, then switch to pull the left leg in. Hold for 30 seconds, and then repeat on the other side. Cross your top (right) leg in front, and bend it to place your foot on the floor for extra support. Transitioning from your plank position, shift the weight to your left hand and rotate your body to the right, lifting your right arm up towards the ceiling. If you have any wrist issues or pain, you can also drop down to your forearms. Modifications: If you’re new to the plank, you can modify this move by placing your knees on the ground. Hold for 45-seconds, then transition to exercise #2. Take deep breaths, working to draw your abdominals in with every exhale. Make sure not to “sink” down into your shoulders think about pressing the ground away from you, but without lifting your hips. Work to create a straight line from the top of your head to your heels. Set yourself up with your hands under your shoulders.
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