21 May Bird Dog – Feet Up
HOW: Begin on your hands and knees. In this position, you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more challenging this will be. Keep your back flat and your core engaged. ...
16 May Table Top Arm Raise – Alternating
HOW: Start by lying on your back with both knees straight up from your hips. Engage your core and bring both arms straight up in front of your chest. While keeping your core engaged, bring one arm back while keeping the other arm straight...
16 May Standing Pelvic Tilt
HOW: Start in a standing position with your hands on your hips. Begin by drawing your belly button in rotating your hips forwards. Only allow movement in the lower abdominal area as you rotate your hips forward. Perform in a slow and controlled motion....
16 May Seated Pelvic Tilt
HOW: Start in a seated position with your knees out from your hips and your feet underneath your knees. Begin to draw your belly button in rotating your hips forwards. Only allow movement in the lower abdominal area as you rotate your hips forward....
16 May Quadruped Arm Raise
HOW: Start by getting on the ground with your hands directly under your shoulders and your knees under your hips about shoulder width apart. Use your core to stabilize your body and lift the other arm up straight up over your head with your...
16 May Pelvic Tilt – Swissball
HOW: Start by sitting upright on a swissball. Engage your core and begin the pelvic tilt by arching your back and rotating your hips backward. Then, round your back bringing your hips forward. Move back and forth between the two motions. The more your...
16 May Hook Lying Diaphragmatic Breathing
HOW: Start by lying on your back in the hook lying position with your knees bent and your feet flat on the ground. Place on hand over your chest and the other hand over your stomach. Focus on breathing in your lower abdomen area....
16 May Pelvic Circles
HOW: Start by lying on your back with your knees bent and your feet flat on the ground. Spread your legs out slightly. Engage your core and deep muscles in your hips and stomach to move your hips in a circular motion. Slowly and...
13 May Supine Abdominal Bracing
HOW: Start by lying on your back with your knees bent and feet flat on the ground. Bear down and brace your abs with a good contraction. Pretend that someone is going to punch you and you have to prepare your stomach to be...
09 May Tabletop Segmental Roll Up
HOW: Lie on your back and bring your knees up with your lower legs pointing straight out. Start from the neck and slowly lift your upper back off of the ground until you feel your upper abs engaged. Think of curling up, one vertebrae...
