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Leg Circles

September 25, 2012 By Mandy Gibbons

Leg Circles Start lying on the floor on your back and activate your lower abdominals by contracting your abs and pressing your low back into the ground. Then lift both legs in the air and move them together in a circular path. The quality of the circle doesn’t really matter, as long as you keep […]

Filed Under: Exercise Instruction

Floor Crunch with Feet Up

September 25, 2012 By Mandy Gibbons

Floor Crunch with Feet Up This is similar to the floor crunch with back flattening, except you will be holding your feet in the air instead of having them on the ground. Lay on the floor (on your back) with your feet in the air and your knees bent to about 90 degrees. Activate your […]

Filed Under: Exercise Instruction

Floor Cobra with Scapular Retraction

September 25, 2012 By Mandy Gibbons

Floor Cobra with Scapular Retraction This is a progression of the regular floor cobra that involves more arm movement and upper back muscles. Start lying face down on the ground with your arms pointing straight out to the sides. Activate all your back muscles to raise your upper body off the ground. There are two […]

Filed Under: Exercise Instruction

1 Leg Floor Bridge

September 25, 2012 By Mandy Gibbons

1-Leg Floor Bridge Lay on the floor (on your back) with your knees bent and upper body relaxed. Raise your body off the ground and lift your hips until you have a straight line from your shoulder to your knees. Going higher than this puts unwanted stress on the low back. Then lift 1 leg […]

Filed Under: Exercise Instruction

1 Leg Squat

September 25, 2012 By Mandy Gibbons

1-Leg Squat This is similar to a traditional squat, except you will only be using one leg. Start in a standing position with your feet about shoulder width apart then lift one leg off the ground. Form should be as close as possible to the traditional squat with toes pointed straight ahead or turned out […]

Filed Under: Exercise Instruction

Squat – Beginners

September 24, 2012 By Mandy Gibbons

Squat Start in a standing position with your feet about shoulder width apart or a little wider. Toes should be pointed straight ahead or turned out somewhat. Begin movement by bending your knees and lowering your hips towards the ground. The key is to make sure you move your hips back as far as possible […]

Filed Under: Exercise Instruction

Split Squats

September 24, 2012 By Mandy Gibbons

Split Squats Start with one leg forward and one leg back (this is called a split stance). Keep good posture with your upper body and stay as upright as possible while using your legs to raise and lower your body. Focus on preventing yourself from lunging foreword when you lower your body towards the ground. […]

Filed Under: Exercise Instruction

Kneeling Push-ups

September 24, 2012 By Mandy Gibbons

Kneeling Push-ups Start kneeling on the ground with your weight on your hands and knees. Focus on keeping your abs tight and your body as straight as possible from knees to shoulders. Stop if you feel pain in your back or if your low back cannot stay straight. Use your arms to push your body […]

Filed Under: Exercise Instruction

Kneeling Oblique Hold or Raises

September 24, 2012 By Mandy Gibbons

Kneeling Oblique Stabilization (hold or raises) Start lying on your side with your bottom forearm and knees supporting your weight. Your top hip should be directly above or a little in front of your bottom hip and you should be as straight as possible from your shoulders to your knees. Focus on contracting your obliques […]

Filed Under: Exercise Instruction

Floor Crunch With Back Flattening

September 24, 2012 By Mandy Gibbons

Floor Crunch With Back Flattening Lay on the floor (on your back) with your knees bent in a comfortable position. Activate your lower abdominal muscles, just like during the 2-leb bent-knee hold and flatten/push your low back into the ground. Work to maintain this contraction throughout the exercise. Then use your upper abdominals to raise […]

Filed Under: Exercise Instruction

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