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!!

CORE: Plank and plank on ball

Hey all, I read a comment about a viewer who had twins!! So...if you've ever had a baby, had a gut, or had love handles, this is for YOU!

Start: Feet shoulder width apart, elbows (on the ball) in line with shoulders, 1 long line from HEAD to HEEL.

Focus: Belly button in towards spine and up towards heart. SQUEEZE glutes (backside), hamstrings, calves. Roll hips UNDER. (to protect back)

Modify: Start with both knees on the ground, lift knees to increase difficulty.

REPS: Hold this pose for 30 seconds. Less if needed. Do 3-4 times per day with 1 minutes rests between reps. 5-7 days per week

Deep breaths IN through nose, OUT through mouth.

Plank on Floor

If you don't have a ball, it looks like this.

Modify by dropping knees to the ground. Elbows directly under shoulders. Neck relaxed.

If you have a problem area you'd like an exercise for, leave me a comment!!

Core Strength: Plank

Get ready to tone up your CORE! This can be done on a fitness ball, or without.

*Hold this pose for 15-30 seconds. 4-6 times. Increase time and reps as strength increases.

Using a fitness ball:

1. Place elbows (shoulder width apart) in the center of the ball.

2. Place shoulders directly above elbows.

3. Extend legs behind, backside down, toes curled under. (Don't let your backside point up to the ceiling)

4. Roll hips under, creating a long line from the tip of the head, all the way to the toes.

5. Relax head, neck, shoulders

6. Focus: Pull bellybutton in towards the spine, and up towards the heart. SQUEEZE from your abs, down to your toes.

On floor/mat:
1. Place elbows on floor or mat shoulder width apart, in line with shoulders.
2. Extend legs behind, toes curled under. (modify here by lowering knees to the ground, instead of extending legs)
3. Roll hips under, squeezing the backside. (Don't let your backside point to the ceiling)
4. Relax head neck and shoulders
5. Focus: Pull bellybutton in towards the spine, up towards the heart. SQUEEZE from your abs, down to your toes.

Modified:
1. If this exercise causes any low back or shoulder pain, drop your knees to the floor.
2. Keep everything else the same