To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you (or behind you, thumbs facing up). This is the starting position. Simultaneously raise your arms, legs, and chest off of the…
Dumbbell/Barbell Shoulder Shrugs
Stand erect with a dumbbell in each hand (palms facing your torso) OR a barbell in both hands, arms extended on the sides. Lift the dumbbells/barbell by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a…
Side Plank
Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for the allotted…
Plank (forearm plank)
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an…
Plank Arm Reach
Beginning in a standard plank, reach left/right arm out in front as far as possible and reach right/lef leg back, pointing your toes down, shooting energy from your heel to the back of the room. Hold for 5 seconds then slowly return arm and leg…
Air Bike (Bicycles)
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the…