Lie on your stomach with your arms and legs stretched out. (Just like Superman when he flies through the air!)
Lift your arms and legs off the ground a few inches, hold 3 seconds, and then lower to the starting position.
Repeat about 20 times. If you’re up to it, do 3 sets of 20 reps.
Lie on your back with your hands at your sides and your knees bent (almost like a regular abdominal crunch.) But in this one, bring your knees slightly up and toward your head (so your feet are in the air.)
Use your abs to lift your legs up until your hips come up slightly off the floor. Hold for one second and repeat.
Be sure to remain stable. Don’t use momentum to rock back and forth.
Repeat for 2-3 sets of 10-20 reps.
Stand about 2 feet away from a wall, with your back facing the wall.
Slowly lower yourself into a “seated” position with your back against the wall and your knees bent at about a 90 degree angle. Just hold that position.
You can start doing “reps” where you hold the pose for 30 seconds. Gradually work your way to holding the pose for 5 minutes or more!
Works your quads for running and cycling and especially skiing and sailing.
This is another one of those exercises we did in high school gym class.
It’s great for your legs and puts a hurting on your arms too.
Start out on your hands and knees, then come onto your hands and feet. Put one leg forward underneath your chest and have the other straight back behind you.
To do the exercise, keep alternating legs back and forth. It’s like your legs are running, but since your hands are on the ground, it’s like climbing a flat mountain! :)
This one is fast and dynamic, and lots of fun!
Get your stability ball. Lie with the middle of your back on the ball, with knees bent and feet flat on the floor. Place your hands behind your head like you’re doing an abdominal crunch.
Squeeze your abs in tight and lift your upper back off the ball. Keeping your shoulders above the ball, trace a counterclockwise oval with your torso. (Like you’re bobbing and weaving between punches…)
Keep rotating for about 10 ovals, then switch and rotate clockwise.
This workout prepares your body to rock back and forth on steep hill climbs :)
Time to get out the stability ball!
Lie on the stability ball. Put your hands on the floor and position the ball so it’s under your hips/stomach. Extend your legs so your toes can rest on the floor.
Keeping your back straight and your legs together, lift your legs off the floor. Lift until they are parallel with the floor.
Hold for a couple seconds then lower them back down.
Repeat.
(A great exercise for your lower back, glutes, and hamstrings.)
If you’re working out a lot, don’t forget to take some rest days!
All these core exercises are kicking my butt, so I’m more than happy to lie down on the couch!
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