top exercises TO WAKE YOU UP FOR SUMMER
EXERCISE: SHOULDER BRIDGE EXERCISE: AB CURLS
Targets: Glutes, back extensors, hamstrings and
core
Lie on your back with your knees bent and feet flat on the floor. With
your pelvis in neutral, switch your T-ZONE on. You can find your
T-ZONE by tracing a capital T over the lower part of your stomach,
following the vertical line from your pubic bone up towards your belly
button. Engage your T-ZONE by using your pelvic floor muscles to
squeeze up the vertical line and then tighten across from one hip bone to
the other, as if you were drawing them towards each other.
Exhale, start to tilt the pelvis into imprint and lift your hips to the sky.
Pause at the top for a breath in. Exhale, slowly lower your spine back to
the mat, coming all the way back to neutral spine position.
REPS: 20 x 3 sets
PRO TIP: Keep your knees in line with your hips, squeeze your
buttocks and keep your ribs closed.
ADD ON: Single leg to table top (advanced)
Hold your hips in bridge position.
Float one leg to table top position.
REPS: 12 reps (6 on each side)
PRO TIP: Watch your hips, they should stay pointing to the sky without
dipping from side to side as you lift each leg.
Targets: Abdominals
Don't attempt this exercise if you have neck strain or neck/shoulder
injury.
Begin by lying on your back with knees bent and feet flat on the
floor, and hands behind your head.
Put your pelvis in neutral and switch your T-ZONE on. You can
find your T-ZONE by tracing a capital T over the lower part of
your stomach, following the vertical line from your pubic bone up
towards your belly button. Engage your T-ZONE by using your
pelvic floor muscles to squeeze up the vertical line and then tighten
across from one hip bone to the other, as if you were drawing them
towards each other.
As you exhale, curl forward, coming up onto your shoulder blades.
Inhale and lower back to the ground.
REPS: 20 curls hold with 10 pulses
ADVANCE IT: Hold legs at table top position and curl from this
position.
PRO TIP: Hold pelvis in neutral as you curl forward, keeping your
elbows wide, and squeeze your knees together.
56 Pindara Magazine 2017