Tag: Core

Exercises

Modified Sahrmann #2

Modified Sahrmann #2 (Exercise Classification: Intermediate)

Equipment:Exercise ball, wedge or pillows.

Description:

Lean against a stability ball that is placed against a wall for support. Pillows or a wedge can be used instead to raise upper body so your head is above your belly.

Bend both knees, place feet flat on the floor, and rest the forearms on the floor.
Take a breath in and as you exhale, tighten your tummy and hold the contraction as you perform the exercise.
Inhale as you raise one knee up to a 90 degree angle and exhale as you extend your leg straight without touching the floor.
Return the leg to the starting position.

Repeat with opposite leg.

Exercises

Modified Sahrmann #1 (Exercise Classification: Beginner)

Equipment: Exercise ball, wedge or pillows.

Description:

Lean against a stability ball that is placed against a wall for support. Pillows or a wedge can be used instead to raise upper body so your head is above your belly.
Bend both knees, place feet flat on the floor, and rest the forearms on the floor.
Take a breath in and as you exhale, tighten your tummy and hold the contraction as you perform the exercise.
Keeping one knee bent, continue to hold your tummy contraction as you inhale and then exhale as you slowly slide the other leg out until it is parallel with the floor. Then slide the leg back to the bent knee position.

Repeat on opposite side.

Exercises

Side lying transverse adomonis (Exercise Classification: Beginner)

Equipment: None

Description:

Lay down on your side with knees bent and legs together. Place upper hand on hip and support head with the other hand.
Take a breath in and as you exhale pull your tummy inward and hold the contraction.
Hold the abdominal contraction but breath normally as you raise your top knee as you turn your inner thigh outward keeping your ankles together and hold for five seconds.
Return to start position and repeat.

Switch to opposite side and repeat