Move: Stir the Pot
Equipment: Suspension cables (shown: Rip60)
How to: Lengthen the cables to hit just below your knee. Sit, facing towards them. Place your right foot in the left strap and left foot in the right strap (feet should be crossed), then twist around, pushing up into plank position (this will uncross the straps). Draw a large circle with your feet. Alternate directions at the bottom of each circle.
Pro tip: Keep your shoulders right above your wrists, and be careful not to let your hips drop towards the floor. Your back should be straight.
Move: Plate Pass-throughs
Equipment: Plate (shown: 10lbs)
How to: Lie flat on your back. Hold the plate behind your head with arms outstretched. Lift both feet about six inches off the floor. Tuck in your arms and knees, place the plate on your shins, then extend both your arms and legs back out.
Pro tip:Keep your lower back flat on the floor without arching it. During the crunch portion, pull your knees in tightly to your chest, and focus on using your abs.
Move: Low Plank Variation: Knee Taps
Equipment: None
How to: Begin in a forearm plank. Alternate tapping one knee to the floor at a time to target your lower abs.
Pro tip: Focus on tucking your hips under and think about the muscle group being worked as you complete the movement. You can also combine this with other plank variations for a challenging core workout.
Move: Leg Lift Reverse Crunch
Equipment: None
How to: Begin on your back, hands behind your head and feet about six inches off the floor. Raise your legs to point towards the ceiling, then crunch your knees to your chest. Straighten them back out, then slowly lower your back to the starting position for one rep.
Pro tip: Be careful not to let your back arch. You can place your hands at your sides to make the movement a little easier.
Move: Breakdancer
Equipment: None
How to: Starting in high plank, thread your right leg to the left side of your body, lowering until your thigh comes in contact with the floor (or as far as flexibility allows). Repeat on the opposite side with a jump in between. This movement should be performed as quickly as possible without losing form.
Pro tip: If you’re just starting out, you can return to plank position between each side. As you become more advanced, skip this step, and propel yourself from side to side. This movement doubles as a great cardio workout!
Move: Gymnast Tuck
Equipment: Plyo box
How to: Begin sitting on a box. Place your hands close to your sides on the edge, with your fingers facing forward. Press up and pull your hips back and away from your seat, keeping your legs straight. Hold this position as long as possible before lowering back down.
Pro tip: This is a static move, so practice holding it for longer each time you do it. Focus on sucking your belly button in and pulling your hips backward to create the most space between you and the box.
iFit Trainer
Emily Wiley
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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