Push Up to Downward Dog
This upper body focused exercise works the shoulders, chest, back, biceps, and triceps.
Come into push up position on the floor, hands on the ground stacked directly under shoulders, legs extended out behind you, balancing on toes, feet shoulder-width apart. The body should be in a straight line from head to toe, hips level, and pelvis tucked. Brace the core as you slowly bend elbows to lower body towards the floor. Push back up and raise hips all the way up towards the ceiling as you let your heels drop as much as they can, so you’re in downward dog. Slowly return to push up position. Repeat for 30 seconds.
Modification: Perform push up on knees, then push up to high plank before moving into downward dog. Slowly lower back to knees and repeat.
Low Plank With Alternating Arm and Leg Lift
This stabilisation exercise focuses on core strength and balance.
Come to the floor. Bend the elbows and place forearms flat on the ground so elbows are stacked directly under shoulders. Brace your core as you extend legs out behind you, balancing just on toes, feet shoulder-width apart. The body should be in a straight line from head to toe, hips level, and pelvis tucked. Brace core as you slowly lift left arm and extend it forward, as you simultaneously lift the right leg. Lower both to return to low plank. Repeat with opposite arm and leg. That’s one rep. Continue alternating for 30 seconds
Modification: Just alternating lifting arms, not legs. If this is too hard still, drop to knees and alternate lifting arms.
Be sure to cool down after your workout.
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