![]() ![]() Make sure that one knee drives in while your opposite leg shoots out, as your goal is to get your elbow as close to the knee as you can while keeping your shoulder blades off the ground. Get your legs into a 90-degree position and then alternate side to side by bringing your right elbow to your left knee and then doing the same with your left elbow and your right knee. ![]() Then bring your shoulder blades up off the ground, tucking your chin into your chest. To perform proper bicycle crunches, you lie down on the ground and place just your fingertips on your temples with your elbows open. This exercise helps you strengthen both your upper abs, as well as your lower abs and obliques, as you are practically performing a full core movement if you do it in the right way. I hope you enjoy my home workouts and benefit from bringing some movement into your week.In the event you have managed to perfect standard crunches and are willing to try performing an exercise that could help you work out more areas, you may need some tips on how do a proper bicycle crunch. ![]() Observe the breath as you absorb the benefits of this practice. On an exhalation, gently close your eyes and soften. Press the back of the head into the ground as you deeply inhale and focus on sinking into the group. One-legged king pigeon pose (eka pada rejakapotasana)Įxtend both legs and lie comfortably on the floor, turning the palms open. Repeat this cycle for several minutes.ĭownward facing dog (adho mukha svanasanna) Close your mouth and exhale through your nose, creating a “ha” sound in the back of your throat. Inhale through your curled tongue like a straw. On feet or knees, Weighted, narrow stance, eccentric, incline, decline, triangle, or single armįrom seated, close your eyes and fold the sides of your tongue inward for Sitali Pranayama (Cooling Breath). Forward, side and reverse lunges on each legģ0 minute upper body strengthening session Exercise On feet or knees, wide or narrow stance, single legīanded, weighted, eccentric or single legģ0 minute lower body strengthening session ExerciseĢa. Straight or bent legs, weighted, or eccentric On feet or knees, weighted, narrow stance, eccentric, incline, decline, triangle, or single arm Progression: Increase working time, reduce resting time, or both!Ĥ5 minute full body strengthening session Exerciseīanded around the knee, weighted, single leg, eccentric, or jump Regression: Take 30-60seconds additional rest in between sets if needed. Hold at the top of the movement and pulseĬomplete each exercise for 35seconds and take 12seconds rest before moving onto the next movement. Side lying leg raises keeping the working leg raised, half the time spent on each legĭonkey kickbacks, half the time spent on each legįire hydran, half the time spent on each leg Lie on your back and drop alternate knees out to the side Side clams, half the time spent on each leg Single leg for half the time and then swap to other leg Hold in a reverse lunge position and pulseĪlternative leg side lunge with a single pulse at the bottomĪlternate leg curtsy lunge into a side kick Slow bicycle crunch with both legs raised above the groundĪdd in a hip lift at the top of the leg raiseĪlternate leg reverse lunge with a single pulse at the bottom Only extend both legs or both arms at one time Slow dead bugs using alternative arm to leg Push your bum up to the ceiling to create a V shapeīalance on your knee rather than the side of your foot If you are struggling with what an exercise entails, then YouTube have some great tutorials on how to execute themĭepending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest to 50 seconds per exercise with 10 seconds rest. Place your hands underneath your lower back and extend one leg. Bend your knees and plant your feet on the floor. I’ve also added in a generalised warm-up and cool-down that should be done before and after to any high intensity or strengthening workout, retrospectively. To do a safer version of the crunch: Lie down on the floor. These home workouts require nothing but motivation to get them done – so there’s no excuse not to get your daily dose of movement! No matter what your goals or preferred method of exercise, there something for everyone, with adaptations, progressions, and regressions to suit all abilities. Place your hands lightly on the sides of your headdon’t knit your fingers behind or yank your head with your hands at any point during the exercise. Lift your legs off the floor and bend your knees. Some you might know, but I’m a Level 3 qualified personal trainer and so I thought now might be a good time to share some home workouts with you. Lie on your back with your lower back pressed flat into the floor and your head and shoulders raised slightly. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |