Work Out With Me: ABSJul 29, 2020
I posted an exercise video on my IGTV awhile back, but I got a lot of questions asking me to be more specific (and slower) so I thought I would post it here on the blog for ya!
It would make the most sense to watch the one minute video here and then come back to further instructions. I’ll wait for you…
Things You’ll Want for this work out:
Yoga Chair – My husband bought this one for me two Christmases ago. You can use a regular dining chair if you don’t want to invest in work out equipment.
Exercise Mat – this one comes in six colors. If you don’t have a mat, just use the bare floor. Don’t do this exercise on blankets or grass because you will most likely slide around.
TIPS FOR PROPER WORK OUT TECHNIQUE:
- Keep your core engaged (meaning flex your stomach the entire time)
- Make sure to breathe (in through the nose and out through the mouth slowly)
- Don’t drop your hips (this will make the work out useless and cause back pain)
work out Instructions for today:
Incline Mountain Climber: 30 Reps (3 times)
Place hands on the chair shoulder width apart. Keep both feet together, resting on the balls of your feet. Move your ribs to your hips to engage your core. Keeping your left foot on the floor, bend your right knee and bring it in towards your chest. Extend your right leg to return to the starting position. Alternate between right and left, inhaling and exhaling. Remember to keep your stomach flexed the entire time.
Incline Chair Pull: 40 reps
Place forearms on the chair shoulder width apart. Keep both feet together, resting on the balls of your feet. Pull your core to your chair. Keeping your feet together and stomach flexed, bring yourself to the chair and back out, inhaling and exhaling. Remember to keep your stomach flexed the entire time. Don’t use your arms to pull yourself – use your stomach.
Plank: hold 60 seconds.
Place hands directly under your shoulders (slightly wider than shoulder width apart) as if you are going to do a push up. Ground your toes into the mat and squeeze your butt. Your head should be in line with your back. Don’t sway your back or drop your hips. Inhale and exhale.
Hover: Hold 60 seconds
Begin on all fours, toes tucked under. Make sure your knees are below your hips and your hands are below your shoulders. Your spine should be in a neutral position with your shoulder blades down and back. Pull your ribs to your hips while flexing your stomach and elevate both of your knees until they are hovering slightly off the mat. Make sure to breathe!
Side Plank Bent Legs: 60 seconds
Lay down on your side with your legs placed on top of one another. Place your forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to the short edge of your mat. Keeping your legs together, bend both knees to a 90-degree angle, so that your shins are behind you. Pull your ribs to your hips to keep stomach flexed. Using your stomach muscles, raise your hips off the mat. Keep your body in a straight line from head to knee. Hold this position.
Straight legs 60 seconds
Same instructions as Side Plank Bent Legs. This time, extend your legs out all of the way and begin.