Explanation of moves
Delyla07
Posts: 49 Member
Side Plank:
Lay down on your side so that only your forearm and the side of your foot are touching the ground.
Make your body into a straight line (side plank position).
Bend at the waist and lower your hip towards the ground and then back up again.
Repeat for the desired amount of repetitions and then switch sides.
Side Bends:
Grasp a set of dumbbells. Stand straight up with one dumbbell in each hand, palms facing in.
Keep your feet firmly on the floor with a shoulder width stance.
Keeping your back straight and your eyes facing forwards, bend down to the right as far as you can, then back up again.
Without pausing at the top, bend down to the left.
Repeat for desired reps.
Russian Twists:
Sit on the ground with your knees bent and your heels about a foot from your butt.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
I can't pull up the directions from the leg work out but they are as such:
High Knees: Alternate lifting one knee up as close to your chest as possible.
Calf raises: Lift your heels off the ground up on the balls of your feet, slowly lower your heels without letting them fully touch the ground.
Plie squat: Heels together with your toes pointed out on 45 degree angle (or as far as possible up to that point). Bend into a squat making sure to keep your knees tracking towards your toes. Don't let your knees go past your toes. Important so you don't injure your knees.
Lay down on your side so that only your forearm and the side of your foot are touching the ground.
Make your body into a straight line (side plank position).
Bend at the waist and lower your hip towards the ground and then back up again.
Repeat for the desired amount of repetitions and then switch sides.
Side Bends:
Grasp a set of dumbbells. Stand straight up with one dumbbell in each hand, palms facing in.
Keep your feet firmly on the floor with a shoulder width stance.
Keeping your back straight and your eyes facing forwards, bend down to the right as far as you can, then back up again.
Without pausing at the top, bend down to the left.
Repeat for desired reps.
Russian Twists:
Sit on the ground with your knees bent and your heels about a foot from your butt.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
I can't pull up the directions from the leg work out but they are as such:
High Knees: Alternate lifting one knee up as close to your chest as possible.
Calf raises: Lift your heels off the ground up on the balls of your feet, slowly lower your heels without letting them fully touch the ground.
Plie squat: Heels together with your toes pointed out on 45 degree angle (or as far as possible up to that point). Bend into a squat making sure to keep your knees tracking towards your toes. Don't let your knees go past your toes. Important so you don't injure your knees.
0
This discussion has been closed.