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In this exercise you need a physio bomb and you need to go against a wall. So you are going to be doing a crunch on your set. That is the way to get on is to sit on a physio ball, rotate your foot, rotate your hips and go to the side. We want your hip on the ball so you go through full range motion. Put your hands behind you, you go down and you can come back up. You want to squeeze your oblique and squeeze the side. And now the progression it is actually twist up or the whole weight above your head which Sarah will be doing.
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We are going to go back and do the plank to push up. You want to keep you entire core tight for the natural spinal alignment. You are going to push up into a straight push up to a half push up and then go back down into a plank. Go up with the opposite arm, do a half push up and go back down into a plank.
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This exercise works your lower and upper abdominal muscles, you want a physio ball and you want a mat. What you want to do is put the ball in between your legs, roll back, you want to press your lower back into the mat. Place your hands behind your ears, do not pull on your neck at all. Bring your legs down, make sure that your back is flat against the mat still and then come up and contract your abdominals. Go down and come up and *****.
I want you on your side on your fore arm, bring your hips down to the ground and then bring them up inline onto your body. This works the oblique, the core and also the stabilizers in the shoulder.
The great way to do cardio besides on a machine is to do get down and get up on a ball. This is just simply getting down and getting up on a ball. What we are going to do is we are going to stand about a foot away from the ball sit down, do a little sit up make sure that your core is tight and then stand up for me and squat. Then you go back down keeping your core tight, you are going back up to standing up.
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