Laura Calabro ::
laura.t.calabro@gmail.com
, LLC
How To...
Lunge (Stationary)
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- Begin in split squat position
- Raise up on toes of back leg
- Tighten abdominals
- Inhale as body lowers toward floor
- Align front knee over ankle
- Exhale as body ascends pushing weight through front heel
- Repeat
Video:
Stability Ball Crunch
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- Begin by sitting on ball
- Roll forward until ball contours small of back
- Place feet under knees
- Interlock hands behind head
- Engage abdominal muscles while lifting upper torso off the ball, exhale
- Hold for 3 seconds
- Do not use hips or legs to move body
- Repeat
Plank
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- Start in prone position
- Align elbows and shoulders, curl toes under
- Begin by taking a deep breath and simultaneously lift body off ground
- Tighten abdominals
- Keep body aligned, do not drop hips
- Be sure to have controlled breathing throughout entire exercise
- Hold for 30 seconds
Video:
Quadruped Opposite Arm/Leg Lift
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- Begin on hands and knees with hands aligned with shoulders and knees aligned with hips
- Tighten abdominals, slowly raise arm and opposite leg
- Tighten gluts, exhale
- Keep hips neutral
- Slowly bring back to start position, inhale
- Repeat
Squat
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- Stand with feet shoulder width apart
- Make sure fee are pointed straight ahead
- Brace abdominals, inhale
- Bend knees
- Perform sitting position
- Make sure knees do not go past feet
- Stand up while pushing through heels, exhale
- Repeat
Video:
click to view a more advanced squat
Push-up (ground)
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- Align shoulders, elbows, and wrists
- Keep body very rigid
- Do not let mid section sag
- Lower body in a controlled motion toward
ground - Keep abs braced, inhale
- Push evenly through both palms, exhale
- Repeat
Video:
(Plank / Push-up Combo)
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Push-up (stability ball)
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- Start on ground with stability ball
- Make contact with ball and roll body forward
- Continue out until top of feet are on ball
- Roll toes upward
- Maintain balance
- Do not let hips sink
- Hands slightly wider then shoulder width
- Lower body in controlled motion toward ground,
inhale - Push-up evenly through both palms back to start
position, exhale - Repeat
Video:
click to enlarge
Knee Tuck
Start position for beginner and advanced
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- Roll forward on ball
- Place hands slightly wider than shoulder width
- Top of feet on ball
- Brace abdominals
-
Beginner
- Pull knees in toward chest, exhale
- Slowly return to start position, inhale
- Repeat
Video:
-
Advanced
- Push through feet
- Keep legs straight
- Shift hips and gluts upward, exhale
- Hold
- Lower body back to start position, inhale
- Repeat
beginner
advanced