We're hitting the upper body, lower body, and core this week with plank glute lifts and reverse crunches. Both of these exercises will definitely hit the spot. I should know...I just tried them out!
Get up out of your chair and get moving!
Plank Glute Lift
-Start in plank position (this can be done on your forearms and knees as well, or on your hands using a bench or desk)
-Pull your belly button into your spine for stability, and lift your heel up towards the ceiling. Be sure to keep your foot flexed (toes pulled into the shin). Then lower your toe back to the ground...and go to the other side!
-Remember to BREATHE!
-Also remember to keep hands shoulder width apart and that your hands are directly below your shoulders.
-Try not to let your hips sag or stick out
-Only lift as far as you can go...don't over-do it by arching your back so you can get your leg higher
-Try 2-3 sets of 8-12 reps each side
Reverse Crunches
-With palms faced down and at your sides for stability, bring your knees directly above your hips to make a 90 degree angle
-Let your head and neck REST the entire time on the ground-this exercise is for your lower abdominal region
-Slowly and with control, slightly lift your glutes off the floor and pull your knees in towards your chest, using your core
-Breathe out as you crunch your knees in, and breathe in as you release
-Try 2-3 sets of 12-15 reps
Now...get to work!!! (wink wink)
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