Tricep and Core: Plank into modified cobra

One of my Faaaaa.....vorite tricep (aka: Wings) moves.

Start: On toes and palms, align shoulders and wrists. Squeeze your elbows to your ribs the ENTIRE time! That's the target!!

*Your body is flat like a board from your head to your heels**



Then, bending your elbows (elbows squeezing the ribs) lower the entire body closer to the floor.





...Closer...Elbows touching the ribs


...closer.....(Modify by touching both bent knees to the ground)...ABS IN!!


You made it! body on the floor, elbows STILL squeezing the ribs. Hands should be placed directly below the shoulders.
Pelvis tucked under to protect lower back, then lift (chest only) slowly off the floor to stretch the lower back.

FOCUS: Elbows point back towards your feet, not out to the side like regular push up

Front view: elbows in line with shoulders

Slowly lower the body, look down.

Almost there! (Modify be placing both bent knees on the ground)

ABS TIGHT!

Body on the ground, pelvis tucked under to protect lower back, then lift (chest only) slowly off the floor to stretch the lower back. (Yikes! I promise I don't look like this ALL the time!)

Repeat! Do 5-7 of these, 3-5 times a week

FOCUS: SLOW and controlled movement!

Bellybutton pulled in towards the spine, then up towards the heart.

Elbows pointed back, and squeezing the ribs cage.

Comment about any questions or concerns you have!!

Good Bye Wings: Tricep extension

Have you ever waved "Hi" to someone, and your arms KEEP waving?! If so, THIS exercise is for you!

FOCUS:
1. Elbows MUST stay close to the ears
2. Pelvis tucked under
3. ABs sucked in and lifted up to the heart

BEGIN:
1.Using light weights if you're just starting out. 2-5 lbs for EACH hand is good. 8-10 lbs for advanced.
2.Extend both arms over head (weights parallel to the ceiling). Elbow tight to the ears
SQUEEZE the back of your arms (triceps)

Oops! Do you see my wrists?? Make sure yours DO NOT do that! They should be in a straight line from the forearm!

3.Slowly bring the weights down, elbows pointed to the ceiling.

4. ELBOWS MUST stay close to the ears!!

5.Over exaggerate a tucked pelvis to protect the lower back from injury.

Safety First People!!

Um...sorry about the "crazy" eyes! My sweet hubby took these pics super fast for me! I guess it shows my "REAL" side!! Mu-whaa (evil laugh!)