IT 15 Balance Crunch MRPS

Sit with your knees bent and your feet on the floor.

Hold your arms out to your sides and lean back about 45 degrees... so that your feet should almost be lifting from the floor.

Contract your core as your lean forward and put your right arm under your right leg reaching for your left heel.

Return to the leaning back position and repeat to the opposite side.

Lay on your back with your arms at your sides and your feet together... legs on the floor.

Contract your abdominals and raise your legs up together.

Press your lower back into the ground and lower your legs to the point your back stays flat on the ground.

At the same time tuck your chin to your chest and lift your shoulders slightly off the ground.

Press your hands up and down about 2 inches... counting with each press.

Inhale for 5 counts and exhale for 5 counts... stopping when you get to 100.

IT #17 :: The Saw (MRPS 20)

Sit with your legs apart and your toes pointed upward... lift your arms to your sides parallel to the ground.

Keep your head up and look straight.

Exhale and twist your body to the left while keeping your arms in line with your shoulders... don't bring your arm across your body.

As you continue exhaling, stretch your right arm to your left toe... you should bring your head down as you do so.

Inhale and return to the starting position and repeat on the opposite side.

This exercise should be done as a slow and controlled motion.

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