Alternate Arm and Leg Lift
Alternate Arm and Leg Lift

Align your wrists right under your shoulders and knees under your hips. Engage abdominal muscles. Inhale and lift right arm and left leg. Exhale and lower arm and leg. Alternate sides.

Alternate Arm and Leg Lift Variation
Alternate Arm and Leg Lift Variation

Align your wrists right under your shoulders and knees under your hips. Engage abdominal muscles. Inhale and lift right arm and left leg. Exhale right elbow to left knee. Inhale right arm and leg back out. Exhale lower arm and leg. Alternate sides.

Bicycle
Bicycle

Lie on your back with hands behind your head and elbows out. Lift bent legs so calves are parallel to the ground. Inhale bring left elbow and right knee to meet and straighten left leg. Exhale bring right elbow and left knee to meet and straighten right knee. Repeat.

Bicycle Crunch
Bicycle Crunch

Lie on your back with hands behind your head and elbows out. Places soles of feet on the ground with knees about 45 degrees bent. Take a deep inhale. Exhale bring left elbow and right knee to meet. Inhale lower left elbow and right knee to the ground. Alternate sides.

Bridge Raise
Bridge Raise

Lay on your back and place your feet flat on the ground hip distance apart. Inhale press down with your arms and legs to raise up. Exhale lower back down.

Fire Hydrant
Fire Hydrant

Align your wrists right under your shoulders and knees under your hips. Engage abdominal muscles. Inhale and lift bent right leg, only moving the right hip. Exhale lower leg down. Switch to left side.

Plank (Forearm)
Plank (Forearm)

Align your shoulders over elbows. Step legs straight back. Engage abdominal muscles. Feel your head pull forwards and your heels press backwards creating one long straight line. Breathe.

Plank (High)
Plank (High)

Align your shoulders over wrists. Step legs straight back. Engage abdominal muscles. Feel your head pull forwards and your heels press backwards creating one long straight line. Breathe.

Plank (Side)
Plank (Side)

Start by lying on your side. Stack your legs on feet one on top of the other. Align your shoulder over elbow. Engage abdominal muscles. Place your free hand on your hip. Press up. Feel your head pull forwards and your torso press upwards creating one long straight line. Breathe.

Plank Pushups
Plank Pushups

Start in a forearm plank. Inhale push left arm then right arm into a high plank. Exhale lower left arm then right arm into a forearm plank. Inhale push right arm then left arm to high plank. Exhale lower right arm then left arm to a forearm plank. Repeat.

Side Leg Lift
Side Leg Lift

Lie on your side. Stack your legs on feet one on top of the other. Align your shoulder over elbow. Engage abdominal muscles. Place your free hand in front of you or on your hip.  Inhale and lift the top leg up. Exhale lower the leg. Switch to other side.

Superman
Superman

Lie on your stomach with hands straight out in front of you, palms down and toes pointed. Inhale lift arms and legs. Exhale lower down arms and legs. 

Superman (Alternating)
Superman (Alternating)

Lie on your stomach with hands straight out in front of you, palms down and toes pointed. Inhale and lift right arm and left leg. Exhale lower down arm and leg. Alternate sides.

Wall Sit
Wall Sit

Start with back against the wall with legs at a 45 degree angle. Slowly slide down the wall so legs are parallel to the ground. Push feet down and back against the wall. Hold. Breathe.

Alternate Arm and Leg Lift
Alternate Arm and Leg Lift Variation
Bicycle
Bicycle Crunch
Bridge Raise
Fire Hydrant
Plank (Forearm)
Plank (High)
Plank (Side)
Plank Pushups
Side Leg Lift
Superman
Superman (Alternating)
Wall Sit
Alternate Arm and Leg Lift

Align your wrists right under your shoulders and knees under your hips. Engage abdominal muscles. Inhale and lift right arm and left leg. Exhale and lower arm and leg. Alternate sides.

Alternate Arm and Leg Lift Variation

Align your wrists right under your shoulders and knees under your hips. Engage abdominal muscles. Inhale and lift right arm and left leg. Exhale right elbow to left knee. Inhale right arm and leg back out. Exhale lower arm and leg. Alternate sides.

Bicycle

Lie on your back with hands behind your head and elbows out. Lift bent legs so calves are parallel to the ground. Inhale bring left elbow and right knee to meet and straighten left leg. Exhale bring right elbow and left knee to meet and straighten right knee. Repeat.

Bicycle Crunch

Lie on your back with hands behind your head and elbows out. Places soles of feet on the ground with knees about 45 degrees bent. Take a deep inhale. Exhale bring left elbow and right knee to meet. Inhale lower left elbow and right knee to the ground. Alternate sides.

Bridge Raise

Lay on your back and place your feet flat on the ground hip distance apart. Inhale press down with your arms and legs to raise up. Exhale lower back down.

Fire Hydrant

Align your wrists right under your shoulders and knees under your hips. Engage abdominal muscles. Inhale and lift bent right leg, only moving the right hip. Exhale lower leg down. Switch to left side.

Plank (Forearm)

Align your shoulders over elbows. Step legs straight back. Engage abdominal muscles. Feel your head pull forwards and your heels press backwards creating one long straight line. Breathe.

Plank (High)

Align your shoulders over wrists. Step legs straight back. Engage abdominal muscles. Feel your head pull forwards and your heels press backwards creating one long straight line. Breathe.

Plank (Side)

Start by lying on your side. Stack your legs on feet one on top of the other. Align your shoulder over elbow. Engage abdominal muscles. Place your free hand on your hip. Press up. Feel your head pull forwards and your torso press upwards creating one long straight line. Breathe.

Plank Pushups

Start in a forearm plank. Inhale push left arm then right arm into a high plank. Exhale lower left arm then right arm into a forearm plank. Inhale push right arm then left arm to high plank. Exhale lower right arm then left arm to a forearm plank. Repeat.

Side Leg Lift

Lie on your side. Stack your legs on feet one on top of the other. Align your shoulder over elbow. Engage abdominal muscles. Place your free hand in front of you or on your hip.  Inhale and lift the top leg up. Exhale lower the leg. Switch to other side.

Superman

Lie on your stomach with hands straight out in front of you, palms down and toes pointed. Inhale lift arms and legs. Exhale lower down arms and legs. 

Superman (Alternating)

Lie on your stomach with hands straight out in front of you, palms down and toes pointed. Inhale and lift right arm and left leg. Exhale lower down arm and leg. Alternate sides.

Wall Sit

Start with back against the wall with legs at a 45 degree angle. Slowly slide down the wall so legs are parallel to the ground. Push feet down and back against the wall. Hold. Breathe.

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