V-Sits

Major Muscles Worked: Core Set Up: Start by sitting upright on the floor, with your legs slightly bent. Lean back, so that you’re balancing on your sit bone, your lower back is not against the mat. The Movement: Hold Specific Cues: The further you lean back, the more difficult the movement will be. Being more upright will be easier. Do Not hold on to your legs, or rest your hands on the floor. Do Not Hunch your shoulders – keep your back straight & flat. Read More . . .

Swimmers

Major Muscles Worked: Lower Back, Glutes, Rear Shoulder Set Up: Lie down on your belly Legs straight, arms straight, overhead. The Movement: Lift your head up off the mat, engage your glutes, and lift your right arm and left leg off the floor. While your right arm and left leg are moving, you can keep your left arm and right leg relaxed on the floor Replace your right arm and left leg to the floor. keep your head up Repeat action with your left arm and right leg. Specific Cues: This is not a huge movement. Do not expect a large range of motion – unless your back is very flexible.   Read More . . .

Superman

Major Muscles Worked: Lower Back, Glutes, Rear Shoulder Set Up: Lie down on your belly Legs straight, arms straight, overhead. The Movement: Lift your head up off the mat, engage your glutes, and lift your arms and legs off the floor. Hold Specific Cues: This is not a huge movement. Do not expect a large range of motion – unless your back is very flexible. Modifications: If its uncomfortable to raise your arms overhead, you can alternatively position your arms out to the side of your body, or along side of your body with your hands down by your hips. To make this movement easier, you can perform repetitions instead of holding. With Repetitions, you would bring everything up off the floor Hold for a count of 1-2 Then release back to the floor Repeat Read More . . .

Russian Twists

Major Muscles Worked: Core Set Up: Start by sitting upright on the floor, with your legs slightly bent. Lean back, so that you’re balancing on your sit bone, your lower back is not against the mat. You can hold a light object in your hands. if you don’t, interlock your fingers so that your hands stay together throughout the movement. Your feet can be off the floor, or touching the floor. Either way is fine. The Movement: Leaning back just slightly, bring your hands towards the floor close to your right hip as you rotate your shoulders and keep your shoulders square with your arms. Return to center, and repeat on the left side. Specific Cues: The further you lean back, the easier the twisting will be, however it will cause more tension on your abdominal muscles. Being more upright will be easier, however you’ll have to twist more to Read More . . .

Body Weight Squats

They’re called Body Weight Squats because you are only using your body as weight. You are not adding more resistance through holding hand weights. Major Muscles Worked: Legs, Glutes, Thighs, Core Set Up: Stand with your feet just over hip width apart. Your feet should be pointing in the direction that is most comfortable for your hips. This could be parallel to each other or an outward angle. If your feet are not parallel, ensure that both feet are at the same angle pointing away from the body. The Movement: Start by tipping your pelvis backwards. Bend at the knees. Stick your butt out. Keep your chest up. Don’t bend over! As you lower, keep the weight in the heels of your feet. Lower until your thighs become parallel with the floor. Reverse direction making sure that you press through the heels, and not the balls of your feet. Specific Cues: Read More . . .

Bird Dogs

Major Muscles Worked: Core, Back, coordination Set Up: Start on all fours, with your hips positioned directly above your knees and your hands directly under your shoulders. Your lower back should be in a neutral position, neither rounded nor arched. The Movement: Start by raising your arm and opposite leg so that they’re both parallel to the floor. example: your right leg and left arm. Hold for a count of 1 to 2. Slowly lower to the starting position Alternate sides example: your left leg and right arm. Specific Cues: It’s common to initially raise the arm & leg on the same side – this happens to everyone. Pause for a second in the top of the position. This will ensure that you’re not swinging and using momentum to perform the action, but the strength of your core to lift.     Read More . . .