Posts Tagged ‘exercises’
Toe Touch with Medicine ball – Lay on mat and bring legs up so they are at 90 degrees with soles of feet facing ceiling, hands are overhead holding onto a medicine ball on the ground, crunch up torso and bring ball overhead to touch toes and then keeping legs up throughout all movements, lower torso and ball back to the ground. This is one rep. Continue repeating these movements. || Read more
Passing Ball with Swiss ball – Lying face up on exercise mat with legs on ground and arms extended on ground above head, hold Swiss ball between feet and raise legs up, with Swiss ball between feet until legs are at 90 degrees and bottoms of feet are facing ceiling, reach up and take Swiss ball in hands and simultaneously lower Swiss ball back to ground behind head keeping arms fully extended throughout movement and legs also kept fully extended back down to ground. Then again simultaneously lifting arms, holding Swiss ball, and legs up until both are at center position extended out towards ceiling, Grab Swiss ball between feet and lower down to ground while simultaneously lowering outstretched arms back to ground overhead. Continue alternating movements passing the ball from feet to hands and back to feet and so on. Each time the ball touches the ground is one rep. || Read more
Hamstring Curls with Swiss ball– Lying on back put shins up on Swiss ball and using legs roll it in towards you until your feet are on ball, lift your butt as you roll it in and bring the ball in close to your body, just under butt and then roll it back out to start position, bringing torso and butt back to the ground. || Read more
Rolling Knee Tucks and Push up on Swiss ball – Start with feet up on ball, hands on floor, and roll ball in towards you bending knees and then back out, at this point do a push up. Continue repeating these movements doing as many reps as you can in the time period. Each push up counts as one rep. || Read more
Crab Reach Ugi Squeeze – Get into crab position so hands and feet are on the ground and you are facing up, place Ugi between your knees and squeeze to hold in place. Bring one arm up and touch your forearm to the Ugi ball and then reach arm up and over your body towards the other hand and then bring it back. This is one rep. Continue with alternating these positions of bringing forearm and hand in to touch Ugi and stretching it out across body to the other side while squeezing Ugi between knees for as many reps as possible. || Read more
Plough to Star Crunch – Lay on your mat and bring your legs up to 90 degrees, then keeping legs straight lift lower legs slowly behind the head, bringing them down as much as is comfortable. Let feet touch the ground behind you if you are able or just bring them back as far as you comfortably can and then bring legs back up to 90 degrees, open legs wide into a V and crunching torso, reach hands close together through open legs as far as possible, then bring arms back to ground and lift legs back into plough position. Continue doing these movements going between plough position and star crunch. || Read more
Alternating Runners Lunge to Warrior 3 – From a high plank position being in one leg and place foot close to or between hands on ground. This is your start position. Place your weight and balance on this forward leg and use it to lift yourself up into a Warrior 3 yoga position, in which your torso and outstretched hands and other leg are all as straight as possible and parallel with the ground. Hold for a second and then come back down to your start position. Jump legs up and switch in the air so that you land with the other leg between hands and come up to Warrior 3 position on this leg as before. Continue with these movements alternating legs for each rep. || Read more
