Page 17 - Inspire Health November/December 2014
P. 17
0 SQUATS
Begin by standing with your feet hip-width apart, toes pointed
forward. Place your arms straight out in front of you, or place
them on your hips. Lower your butt as if you are going to sit
in a chair. Do not allow your knees to extend over your toes.
Return to the starting position.
Perform four sets of 25 reps.
2 BASIC CRUNCH
Lie down on your back on a mat. Bend your
knees up; place your feet flat on the floor.
Place your hands behind your head.Tuck your
chin in and down as you lift your head from
the floor. Contract your abs muscles as you
crunch up to lift your shoulder blades off the
floor. Return to the starting position.
Perform four sets of 25 reps.
3 BRIDGE 4 SIDE PLANK
Lie down on your back on a mat. Bend Lie on your side on your hip and elbow.
your knees up; place your feet flat on the Lift your body up, supporting your
floor. Place your hands beside you, palms weight on your bent arm and side
on the floor. Raise your pelvis off the floor of your foot. Keep your body in this
as you press your feet and palms to the position for 30 seconds.
floor. Hold this position for 5 seconds. Perform one set on each side.
Return to the starting position. November ยง December 2014 INSPIRE HEALTH 17
Perform three sets of 10.
Begin by standing with your feet hip-width apart, toes pointed
forward. Place your arms straight out in front of you, or place
them on your hips. Lower your butt as if you are going to sit
in a chair. Do not allow your knees to extend over your toes.
Return to the starting position.
Perform four sets of 25 reps.
2 BASIC CRUNCH
Lie down on your back on a mat. Bend your
knees up; place your feet flat on the floor.
Place your hands behind your head.Tuck your
chin in and down as you lift your head from
the floor. Contract your abs muscles as you
crunch up to lift your shoulder blades off the
floor. Return to the starting position.
Perform four sets of 25 reps.
3 BRIDGE 4 SIDE PLANK
Lie down on your back on a mat. Bend Lie on your side on your hip and elbow.
your knees up; place your feet flat on the Lift your body up, supporting your
floor. Place your hands beside you, palms weight on your bent arm and side
on the floor. Raise your pelvis off the floor of your foot. Keep your body in this
as you press your feet and palms to the position for 30 seconds.
floor. Hold this position for 5 seconds. Perform one set on each side.
Return to the starting position. November ยง December 2014 INSPIRE HEALTH 17
Perform three sets of 10.
