EXERCISE BANK

Back Abs

Position: Lying on your back

Alternate Ankle Reach

Emily Slawek

Lying down on your back with your knees bent, engage your lower abs by drawing your naval in towards your spine. Then slowly curl up into a crunch position, and reach your right hand towards your right ankle and crunch the right side engaging the obliques. Then come back towards center and reach the left hand to the left side. Alternate reaching towards each ankle, performing 10 crunches to each side.

Leg Circles

Emily Slawek

Start with your legs straight up towards the ceiling and draw your naval in towards your spine. Lower the legs down a few inches, and then open the legs out to the sides and back up to the ceiling, drawing a circle with your feet. Make a circle 10 times; keep the low back pressing into the ground the whole time.

Butt Lifts

Emily Slawek

Start with your legs straight up towards the ceiling and engage your lower abs. Pull your abs down so much that you pop your butt up off of the ground. Repeat this 10 times keeping your legs and feet reaching straight up to the ceiling.

For a modification, bend your knees at a 90 degree angle and then left the butt up off of the ground.

Cardio: Scissors

Emily Slawek

Place your hands behind your head and straighten your legs up towards the ceiling. As you curl up, raising your head and neck off the ground, lower the right leg down towards the ground and then switch and lower the left leg down. Alternate for 10 times on each leg.

Plank Abs

Position: High plank position

Elbow Knee Crunch

Emily Slawek

Pulling your naval in, crunch your right knee to the right elbow and then return to a plank position, placing the right foot back down on the ground. Alternate to the left side and crunch the left knee to the left elbow. This is working the side of the waist. Repeat 10 times on each side.

Plank Pike

Emily Slawek

From a plank position, engage your core to lift your butt up towards the ceiling into a downward facing dog. By moving between plank and downward dog you are using this exercise as a strength training exercise for the core rather than a traditional stretch in downward facing dog. Repeat this 10 times, moving from plank to downward facing dog back to plank.

Side Twist

Emily Slawek

From plank, turn into a side plank with the left hand on the ground and the right hand on the hip. Then reach the right arm up to reach towards the ceiling. Twist to thread the right arm underneath the left side of your body. Come back to side plank. Repeat 10 times on this side, and then switch to the other side and perform 10 times on the right. For a modification, lower down onto your left knee to make this easier as you do the side twist.

Cardio: Mountain Climbers

Emily Slawek

From plank, step the right foot in between the hands and then step it back to plank. Repeat with the left foot. Keep alternating; the faster you go, the more intense this exercise will be!

Ball Abs

Position: varies; exercises utilize a fitness ball

V-Sit with a Ball

Emily Slawek

Lying on your back, hold the ball in your hands and reach your legs up towards the ceiling. Keep your lower abs and entire core engaged as you lower the legs down towards the ground and reach the arms holding the ball back overhead. Then curl up to a seated position and put the ball in between the ankles. Lower back down, as you lower the legs holding the ball down towards the ground and reach the arms overhead. Repeat this 10 times.

Moving Plank on the Ball

Emily Slawek

Get into a forearm plank position, balancing your forearms on the ball and your feet on the ground. Make sure your back is not sagging and your shoulders are straight. Then, move the ball with your forearms slightly forward a few inches, then return back to the starting position. Repeat this 10 times to work the lower abs.

Stability Ball Side Bend

Emily Slawek

Rest your left hip on the ball so that you are lying on your side. Step your left foot forward, using a wall or another sturdy object for support. Bend the right knee and rest your right foot slightly in back of the left leg. Place your hands behind your head and reach up and over to the right side cinching the right side waist. Then lower back down to the starting position. Repeat 10 times on this side before switching to the other side.

Cardio: Plank Rolls with Fitness Ball

Emily Slawek

Get into a plank position on the ball by placing the tops of your ankles (think: shoes lace) on the ball and your hands on the ground. Pike your hips up as you roll the ball towards your arms and head, engaging your abs. Then press the legs and ball back out. Repeat this 10 times. If this is too difficult, you can simply hold the position without doing the plank roll.

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