Core Strengthening for Cyclist

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30 day plank challenge - something to do with my students in phys ed class

30 day plank challenge - something to do with my students in phys ed class

WOD #3: BUTTERFLY SIT-UP:  Time priority: 10 minutes; do AMRAP  Lie faceup with a folded towel under lower back, soles of feet together with knees open to sides and arms overhead on floor (as shown). Sit up, touching fingers to toes. Return to start. Do 15 reps.

3 CrossFit Total-Body Workouts

WOD #3: BUTTERFLY SIT-UP: Time priority: 10 minutes; do AMRAP Lie faceup with a folded towel under lower back, soles of feet together with knees open to sides and arms overhead on floor (as shown). Sit up, touching fingers to toes. Return to start. Do 15 reps.

Back Bridge Exercises for Strong, Gorgeous #Abs #workout http://www.ivillage.com/exercises-strong-gorgeous-abs-no-crunches-necessary/4-b-504496#504508

Back Bridge Exercises for Strong, Gorgeous #Abs #workout http://www.ivillage.com/exercises-strong-gorgeous-abs-no-crunches-necessary/4-b-504496#504508

How to Do Hip Extensions on Stability Ball In a hip extension, the hands and toes are positioned on the floor and the legs are  raised one at a time. This variation of the glutes exercise uses a stability ball for support. Step 1 Assume start position as shown by laying face down on stability ball, hands and toes on floor.   Step 2 Extend left leg toward ceiling. Step 3 Repeat on righ

Glutes Exercises

How to Do Hip Extensions on Stability Ball In a hip extension, the hands and toes are positioned on the floor and the legs are raised one at a time. This variation of the glutes exercise uses a stability ball for support. Step 1 Assume start position as shown by laying face down on stability ball, hands and toes on floor. Step 2 Extend left leg toward ceiling. Step 3 Repeat on righ

15 scissor kicks  -lie with your back on  ground and legs straight. Place your hands under the lower part of your back (palms on the ground) to support the lower back region. Lift your legs approximately 1 – 1 ½ feet off the floor. Quickly cross the feet over one another without moving the hips off the ground. Perform the exercise for 30 seconds to a minute and focus on proper breathing.

15 scissor kicks -lie with your back on ground and legs straight. Place your hands under the lower part of your back (palms on the ground) to support the lower back region. Lift your legs approximately 1 – 1 ½ feet off the floor. Quickly cross the feet over one another without moving the hips off the ground. Perform the exercise for 30 seconds to a minute and focus on proper breathing.

Navasana (Boat Pose) breakdown

Navasana (Boat Pose) breakdown

The Side Plank.  Lift into the side plank position – weight is on you forearm and feet, elbow is under your shoulder, knees and hips are stacked, body forms a straight line from head to toe, head and neck are in line with your spine. You will hold this position for 30 -60 seconds on each side. Be sure to engage your Transverse muscles and breath as you hold. You can modify this move by staying on your knees.

The Side Plank. Lift into the side plank position – weight is on you forearm and feet, elbow is under your shoulder, knees and hips are stacked, body forms a straight line from head to toe, head and neck are in line with your spine. You will hold this position for 30 -60 seconds on each side. Be sure to engage your Transverse muscles and breath as you hold. You can modify this move by staying on your knees.

Boxer Ball Crunch (3)// Great moves to strengthen your core

Boxer Ball Crunch (3)// Great moves to strengthen your core


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