Do
each of the following exercises for 10 reps or until you reach failure
in giant-set fashion. For 15 minutes do all your exercises one after
another without resting. Perform each set with strict form and at a
medium pace; don't try to do the reps too fast because it's leanth of
time you're going for, not a particular number of sets or reps.
Boat pose:
Sit erect on your bottom, knees bent, feet flat on ground,
legs and ankles squeezed together. Place hands behind the back of
thighs and lift feet up so calves are parallel to ground. Hold pose for
3-5 full breaths, keep back straight. Maintaining this potition,
contract abs, rounding spine to lower torso a few inches back toward
ground, still holding back of things. Inhale, straighten spine and sit
back up, keep feet raised as you repeat, then lower feet to ground.
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Cancan:
Sit on ground and lean back, placing forearms and hands flat on
ground, elbows under shoulders, knees bent, toes barely trouching
ground, legs and ankles together. Keeping legs together and maintaing
abdominal contraction, inhale and let knees drop down to the right,
toward the ground. Exhale and straighten legs on diagonal. Inhale and
bend knees; exhale, bring legs back to the center and immediately drop
them to the left, then extend on a diagonal. Continue to alternate (1
rep equals both sides).
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Crisscross:
Lie faceup, knees bent and in line with hips, calves
paralel to ground, hands behind head, fingers unclasped, elbows open.
Contract abs so back is in contact with ground, and lifet head, neck
and shoulder blades off ground. Inhale, then exhale, extending left leg
at a 45-degree angle to ground or lower keeping back in full contact
with ground; at the same time ratate upper body toward right knee,
keeping elbows open, lifting shoulder blades further off ground. Inhale
return torso to center, bending left knee back to starting position;
keep torso lifted. Exhale and switch extending right leg and rotating
to the left. Continue to alternate (1 rep equals both legs).
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Dolphin:
Kneel with forarms flat on ground, elbows under shoulders,
knees under hips, then extend one leg at a time until you're supported
on ball of feet, with legs and ankles together. Lower hips until body
forms on estraight line from head to heels in forearm plank position.
Inhale, then exhale, pressing hips ward ground without touching it.
Inhale, lower to forearm plank pose and repeat in sync with the breath.
Repeat.
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Side bend:
Sit on left hip, both knees bent, left leg tucked
under right with right leg slightly extended a few inches to the right.
Place left hand on ground about 6 inches away from the body
and in
line with left shoulder, finger tuned outward, arm straight, and right
arm resting on right knee, palm up. Inhale; press down into left hand
and lift hips off ground and directly up, flexing torso to the left so
left shoulder aligns over left wrist. Extend legs and straighten arms
to a T pose. Exhale; lower to starting position, bend knees. Repeat
reps on each side.
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Standard Crunch:
Lie flat on your back with your knees bend and
place your hands lightly behind your head. Crunch up by contracting
your abs, raising your shoulder blades off the floor. Hold the
contraction for a count at the top before lowering.
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