by
on 09. Oct, 2011
in Exercise challenge
Exercise Description:
Oblique Curls
Classification:
Core (stability ball)
Instructions:
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling.
5. Return to start position and repeat with the other shoulder.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. |
by
on 08. Oct, 2011
in Exercise challenge
Exercise Description:
Bench Reverse Crunch
Classification:
Core (body weight)
Instructions:
1. Start by lying on your back and holding onto the bench with your hands above your head.
2. Keeping your knees bent to 90 degrees left your legs up off the ground and bring your knees up and towards your shoulders.
3. Your range of motion should be far enough so that your hips curl back towards your shoulders as well. Lift your legs and hips with
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control to avoid jerky motions that create momentum.
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4. Return to the starting position and repeat for the desired repetitions. |
by
on 08. Oct, 2011
in Exercise challenge
Exercise Description:
Reverse Crunch with hands behind your head
Classification:
Core (body weight)
Instructions:
1. Start by lying on your back with your hands behind or above your head.
2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest.
3. Return to the starting position and repeat making sure that you don’t arch your back as you are lowering or raising your legs. |
by
on 08. Oct, 2011
in Exercise challenge
Exercise Description:
Single Leg Plank Raise
Classification:
Core (body weight)
Instructions:
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs. |
by
on 08. Oct, 2011
in Exercise challenge
Exercise Description:
Single Leg Plank Pose
Classification:
Core (body weight)
Instructions:
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and hold this position for the desired time.
3. Once the time has been met return your foot to the ground and repeat with the other leg. |
by
on 06. Oct, 2011
in Exercise challenge
Exercise Description:
Rollouts with Ab wheel
Classification:
Core (body weight)
Instructions:
1. Start by sitting on your knees and placing your hands on the ab wheel.
2. Proceed to roll out with the ab wheel until your body is parallel with the floor.
3. Using your arms pull yourself back up to a semi-upright position.
4. Repeat for the suggested repetitions. |
by
on 06. Oct, 2011
in Exercise challenge
Exercise Description:
Side Plank
Classification:
Core (body weight)
Instructions:
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line. |
by
on 06. Oct, 2011
in Exercise challenge
Exercise Description:
Bridge (Plank) on elbows
Classification:
Core (body weight)
Instructions:
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge. |
by
on 06. Oct, 2011
in Exercise challenge
Exercise Description:
Bicycle Kicks
Classification:
Core (body weight)
Instructions:
1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs. |
by
on 06. Oct, 2011
in Exercise challenge
Exercise Description:
Flutter Kicks
Classification:
Core (body weight)
Instructions:
1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45-90°.
5) Return to start position and repeat with other leg. |
