Exercise Classification: Intermediate
- Start laying on your back with your feet together, knees apart, and arms resting at your sides.
- Take a normal breathe in through your nose then, as you exhale normally through your nose or pursed lip, press your hips up towards the ceiling and the bottoms of your feet together. You can hold at the top for 3 to 5 seconds or come right back down.
- Repeat.
- To make this harder: bend the elbows so only the top of your arms are touching the group.
- To make this even harder: straight your arms up towards the ceiling so they are not touching the floor at all.
- Start laying on your back with your arms resting at your sides and feet flat on the floor about hip distance apart.
- Take a normal breathe in through your nose.
- Squeeze your bottom as you push your hips towards the ceiling and gently exhale (through nose or pursed lips).
- Hold the top position and march one knee and hip up past 90 degrees (closer to your chest). To make this harder, only lift to 90 degrees NOT PAST 90 degrees.
- Put that foot down as you take a breathe in.
- Repeat on the other leg as you exhale.
- Return your bottom to the ground.
- If you can easily do 10 of these without rest, try to string 4 or 6 marches together before letting your bottom touch back down to the ground.
