Start by completing 30 seconds of each exercise and build to a minute as strength and fitness improves. Repeat x 4. It should however feel slightly uncomfortable, as this is where the magic happens. Please favour technique and safety over repetitions.
Start with feet together then step wide out to the side bending moving knee as you track it forward over toes. You will flex at the hip as you reach forward to touch opposite hand to toe but don't let back round. Keep chest up and lightly contract abdominals as you step back together then repeat with opposite leg.
Improves hip and leg strength and flexibility, Increases core strength and balance
For an easier option use a raised surface)
Start in a high plank position then either using a running motion Where both feet are moving in and out at at the same time or slower moving just one leg at a time. Keep shoulders over hands and engage core.
Improves abdominal strength, upper body strength and stability
Lay on your back and rock pelvis into an imprint (lower back) gently pressed into it. Lift both legs into table top (90 degrees over hip). Place hands behind head, taking care not to pull on your neck. curl shoulder blades off mat and twist towards bent leg as you reach opposite leg away, then rotate to other side. If you have had abdominal separation you may not want to flex off mat but can still work with the leg extensions.
Strengthens the core, lower abdominals, and lower back
CROSS BODY MOUNTAIN CLIMBERS
4
BICYCLES
5
HIGH TO LOW PLANK
6