Penny Lancaster: Now, we're on the floor work. I see we've got out mats out, we're going to start with the plank position and as name says, the body has to remain as flat as a plank. So, we start off rising out onto our elbows to make sure hands are relaxed, so we can have them facing upwards where they kind of come up on our knees, put those ankles together. We're going to stand on our toes, throw the elbows in and we're going to rise up to this position forcing the weight back in the heels. Tummy button to spine and we're going to hold it here. One more count of that and hold, release and down. One more time, remember try and keep your body as flat as you can in alignment in neutral kind of line, ready and lift. One more eight, and release.
Now we're going to take our hands out just a little bit flatter than the shoulder with apart. We're going to press and down, if you would like you can fold your knees and down. This is for your chest muscle, body flats again, tummy button to spine and crypts, and single possess to the bottom, and hold at the top. Singles, you want to come down to the knees half way that's fine at the bottom and pose, at the top and hold, and release. Now the hands going to come to the side of the head and we're going to strengthen the lower back muscles.
We're going to rise up gently, and lift. If you do have a lower back problems I suggest you probably the mix the next exercise out, where we're straightening the arms out in front of this, and hold; small pose is at the top and pose, and hold and release. Stretching the hands out in front of you as I said before to feel relax having problems, keep your hands at the side of your head, we're going to do wit handed leg and arm rises, lift. Now, together we're going just go the super man, where both hands and arms come up together and hold and release, and hold and release. Okay, stop in this.
Now we're going to just lie on to our sides, a similar position as before in the plank we just start from our knees or from our toes. We're going to support the body keep yourself straight and in alignment, and we're going to hold. Keeping the tummy button close to the spine, and release; one more time and hold, and release. This toe will be going on the hold, we're going to pose it, just small posses at the top and go pose, pose, five, six and eight. And again, this just work in the side of the tummy muscles just here, and release. Well done. Okay, we're going to take that to the other side, just bring your knees in front and cross over. Once again, if you're happy to do it on your knees or else if you feel a bit stronger, keep the legs out. Okay, get ready.
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