Mind/Body Weight Loss – Day 17
Supermans ? Beginner & Intermediate
Get onto all 4s with hands directly beneath your shoulders. Ensure your abs are pulled in, your back is straight and you are looking downwards. Extend your left arm straight in front of you and your right leg straight behind you. Hold for 5 seconds and then alternate arms and legs. – Don’t arch your back – use your stomach muscles. – Your back, neck and head should form a straight line.
Bridging ? Beginner & Intermediate
Lie with your back flat against the ground, and your abdominals pulled in tightly. Bend your legs so that they are at right angles to the ground. Raise your pelvis and lower back vertebra-by-vertebra, keeping your back straight and abdominals contracted. Contract your buttock (gluteal) muscles tightly.
To increase intensity, lift one leg so it is straight out and dip slowly until buttocks almost touches the ground and then lift to starting position and repeat, then switch legs. – Keep your back as straight as possible. – Keep your gluteals and lower stomach muscles tight during the exercise. – Tilt you pelvis slightly before you raise the rest of your body.
Lunge ? Beginner & Intermediate
Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg. Add hand weights to increase intensity.
