Lower down into a plank position, and run in place, kicking your knees forward five times. Then, kick your legs in, and jump up, raising your arms in the air. Repeat. This challenging move works your entire body—delts, triceps, biceps, abs, hamstrings, & obliques.
Boat Pose Twists:
How to do it: Sit with knees bent. Place hands underneath knees. Tip back on the sitz bones and draw lower back in and up as you hug abdominals toward spine. Lift shins parallel to the floor. Then stretch arms forward. Finally, straighten knees if you can.
The benefits: You’ll strengthen your abdominals and hip flexors.
Bird Dog Plank:
Lower down into a plank position. Take one arm out in front of you, and lift the opposite leg up. Bring them both back down, and switch sides. This move will increase core strength in your abs, lower back, and everywhere in between.
SIDE PLANK/THREAD THE NEEDLE
A. Lie in a side plank position with a dumbbell (light) in your arm extended to the ceiling
B. Lower your arm, ‘threading’ through below your hip and extend back up. Keep your hips up and high!
JACKKNIFE GET UPS
A. Lie back on a mat with arms extended by your sides and your legs out straight. Bring your right leg in and place your heel on the ground, lifting your hips up.
B. At the same time lift your left leg and raise your right hand towards your left foot. Repeat on the opposite side