Sit-ups
Here we want to work the abs while we are working the total body. Hands across the chest touching the shoulders, the back is flat, bring the knees and the chest up at the same time.
Leg Lifts
Here we want to lift the heels just a couple inches off the ground with the arms out wide we have a more stable base. We are working on contracting both the abs and the lower back to stabilize the core. Bringing the arms across the body makes the core more unstable and makes the work more difficult.
We want to do this in five sets of five to fifteen seconds.
Knee-ups
We want to start with the heels one inch off the ground with the arms out wide bringing the knees up as high as we can. Bring the knee up to heel up under the hamstring and the toes up toward the shin.
Do this for three sets of ten.
Bring the arms across the body to make this more unstable and more difficult.
Here is a variation of the knee lift.
Bring the heels just up off the ground. Now, focus on single on leg bring the knee all the way up, straighten the leg, bring the other up. Do three sets of 10 with each leg. With the arms out wide we have a much more stable base bringing the arms across the chest creates an unstable base makes the work much more difficult.
Superpersons
Here we want to extend the arms and the legs as far as possible. Flex the lower back lifting the chest and the legs up off the ground. Hold for approximately a two-second count. Stay under control. Do not flop down to the ground like a fish out of water.
Do three sets of 10 to 20 repetitions.
We can also do this single arms, single leg.
You use opposites here. Right arm, left leg. Left arm, right leg. Try not to push with the opposite arm and leg. Make the core of the body and the back do the work.
Focus here on three sets of 10 with each side.
Pillars
Here we get the front side. Our elbows are straight down from our shoulders, we are up with our toes pulled up for our shins. We want to raise the hips up so we have a straight line from the ear right down to the ankle. We do not want the hips up high so the butt is up in the air and we do not want to sway in the back. A nice straight line through the body focusing on flexing the abs and the lower back at the same time.
Do three sets of 10 to 30 seconds.
Now we throw our pillars from the side. Stack the feet on top of each other with the elbow straight down from the shoulder. Keep the body in a straight line and the head in a natural position.
Lift the hips up so we are in a straight line working our inner and outer oblique, our abs and lower back all at the same time.
Start with three sets of five seconds building up to three sets of 20 to 30 seconds.
Make sure you work each side equally—both right and left. Focus on balancing the body, so we work each side equally. What you do with the right side you have to match with the left.
If you are weak on one side maybe hold for an extra five seconds to work more specifically to balance out your body so that you have good strength and stability at your core.
Back Pillars
Here resting on the ankles and heels hold those up toward the shin. Lift the hips up so you are on a straight line. Keep the head in a natural position.
Focus on controlling the core. Flex those lower back muscles and your abs to keep solid, total control of the body.
Three sets of 10 to 10 seconds will do a great job a locking you in for great performance.
Core Rotation
Bring the knees straight up in the air and rotate side to side. Leave the shoulders and head flat on your back. Keep the arms out wide for a good stable base.
Next, lift the leg straight up in the air try and bring your toe down and touch your fingers. Keep the shoulders and the head flat in back.
Start it with three sets of five on each of these. Work to the point where you can do 10, 15 maybe even 20 each direction. This will really work your inner and outer oblique, core for great stability and performance.
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