Tag: Intermediate

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Exercises

Abdominal Extension w/ Band

Abdominal Extension w/ Band (Exercise Classification: Intermediate)

Equipment: Resistance Band 

Description: 

  • Sit on a stability ball and place a resistance band under both feet. 
  • Grasp the band in each hand, approximately 5 inches above the feet. There should be slight tension in the band when leaning forward with the arms straight.  
  • Slowly lean backwards bending at the hips only, and with back straight until you feel your abdominal muscles contract. 
  • Hold for 5-10 seconds 

© WKU {2022} All rights reserved.

Categories
Exercises

Core Stabilization

Core Stabilization (Exercise Classification: Intermediate)

Equipment: None 

Description:  

  • Position on your hands and knees on the floor. You may modify the hand position from flat hand to a fist if you have wrist or carpal tunnel pain. 
  • Slowly extend your left arm up until level with shoulder and extend right leg out until level with hip.  
  • Hold for a count of five seconds and lower.  
  • Repeat on opposite arm and leg. 

© WKU {2022} All rights reserved.

Categories
Exercises

Modified Plank

Modified Plank (Exercise Classification: Intermediate)

Modified plank  

Equipment: None 

Description:  

  • Position on the floor with face down and body resting on forearms and knees.  
  • Keep your back straight and lengthened as you contract your abdominal muscles and hold the position for a count of five seconds. 
  • If you are further along and your belly touches the floor, place your forearms on a couch or counter top to allow room.

© WKU {2022} All rights reserved.

Categories
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. 

© WKU {2022} All rights reserved.