Side Plank Crunch

Here's a great exercise to help reduce those muffin tops and look hot in your favorite jeans. Side Plank Crunch strengthens the shoulders, hips, and abs. This move will help to define the waist line for a sexy hour glass silhouette. Try it and see the results for yourself.

Begin with 8 reps on each side for a strong and toned core.
This is a great exercise to do when watching your favorite show. Remember to engage your core when you lift your hips off the floor and lower yourself down with control.

Side Plank Crunch:
Level One
Lie on your side with your legs straight and all of your joints stacked on top of another.
Prop yourself up with your forearm so your body forms a diagonal line from your shoulder to hip.
Shoulder should be stacked over your forearm.
Place your hand on your right hip

(A) Brace your abs and lift your hips to create a diagonal line with the body from shoulder to feet.
(B) Hold for 5-10 seconds and then lower with control.
(C) Rest for 5 seconds and repeat for 8 reps.

Level 2:

(A) Brace your abs and lift your hips to create a diagonal line with the body from shoulder to feet.
(B) Hold for 30 seconds and then lower with control.
(C) Repeat on other side.


photo courtesy of Women's Health Magazine
http://www.womenshealthmag.com/superset-2b-side-plank

Straight Leg Bridge

Straight Leg Bridge with Stability Ball

Straight Leg Bridge is a fun and advance exercise to tone your gluts, hamstrings, and strengthen your back. This move can be done with a stability ball but also using a strong, steady chair. Beginner Bridge is done with knees bent, feet flat on floor, hip-distance apart, arms out to the side with palms facing the floor.

Exercise Function:

- improved gait efficiency

- strengthening for daily tasks including ascent/descent of stairs

- stabilization at the knee joint

- weight loading and weight bearing through knee and ankle joints

TIPS:

-Glue your shoulders to one spot on the mat to help avoid clenching your bum.

-Breath to help you lift with ease. Exhale as you lift up. Inhale to lower down to the mat.

-Articulate the spine on the way down. Starting with your upper back, middle back, and lower back.

Straight Leg Bridge

1. Begin laying on your back, arms to your side with your palms facing downward.

2. Place your legs up on a stability ball or another stable surface (i.e. chair/bench)

Tip: the more in contact your legs are with the surface, the easier the exercise.

3. Inhale to prepare.

4. Exhale press your shoulders into mat and reach your 'sits bones' towards your heels, flattening your low back; Peel your spine off the mat, one vertebrae at a time.

5. Continue to lift your body into a straight line, keeping the collar bones wide and pelvis square and even.

6. Inhale at the top and Exhale as you reverse the roll (starting from the top) back down to the floor.

7. Repeat for 10-12 repetitions.

Photo courtesy of Rupal G, PT. http://www.101exercises.com/