Sunday, 1 April 2012

Power Walking: Week 4 - Core Exercises

I apologise for posting these exercises so late..but they are good for future reference :-)

1. Bridge with leg point

Lie on your back on the floor with knees bent. Contract your abdominals.
Start to lift slowly your hips up using your abdominals, until the shoulders (on the floor), the hips and the knees are in a straight line.
Extend one leg straight outwards, keeping the knees together and the abdominals contracted.
Lift the leg from the hip and point the toe, then lower again.
Slowly lower your upper body down to the floor, using your abdominals to control the movement.

Power walking: Bridge with leg point
2. Ab curl

Lie on your back and lift your legs so that the knees are above your hips and shins parallel to the floor (90 degrees angle at knees joint).
Support your head in your hands and curl your upper body off the floor, making sure that only the abdominals work. Don't use the shoulders muscles to do the crunch.

Power Walking: Ab curl

3. Side leg lifts and extensions

Lie on your side, with your knees bent in front of you. Keep feet and knees together and lift your feet off the floor.
Keeping the feet together, extend the upper leg, then bring it back.

Turn onto the other side and repeat.

Power Walking: Side leg lifts and extensions

Repeat each exercise 6-10 times on each side, 3 sets.

Make sure the movements are slow and controlled.

Joanna Hall, 2005 - "The weight Loss Bible" - SB Publishing

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