HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
EXERCISE GUIDE
1. Crunch
2. Push-up
3. Squat
4. Bird Dog
5. Lung
6. Leg Raises
7. The Bridge
8. Tricep Dip
9. Superman
10. Calf Raises
Muscle Group: Rectus Abdominis and Obliques.
LEVEL 1 Feet rest on the floor.
CRUNCH
LEVEL 2 Raise legs from the floor. Keep the legs up.
The stronger your core muscles, the easier it is to do most sports and physical activities. A strong core also improves your posture and prevents, and reduces lower back pain.
The Crunch is a fundamental and straightforward abdominal exercise. Practice it both, to the front and the sides.
Initial Position:
Lie down on the floor, bending your knees one foot apart from your hips.
Place your palms on your thighs, behind your neck, or cross them on your chest.
Final Position:
Raise your shoulders away from the floor, or slide your hands up on your thighs until you touch the tip of your knees. Exhale and return your shoulders to the initial position.
Level 1:Feet rest on the floor.
Level 2: Raise legs from the floor. Keep the legs up.
Level 3: The elbow reaches the knee of the opposite side.
Tips:
Keep the chin stable, pointing to the chest to stabilize the neck.
Hold the position for one second while contracting the abdominal muscles.
Breathing:
Inhale (nose) in the initial position.
Exhale (mouth) while raising your shoulders from the floor.
Repetitions: 15 - 25 to front.
10-10 to sides.
LEVEL 3 The elbow reaches the knee of the opposite side.