1) Shoulder BridgeThis is #1 on my list for a reason. It seems super simple, and it is, but also incredibly effective and versatile. Lie on your back in neutral spine, with your knees bent and feet on the floor. Your legs are hip distance and parallel. Your arms are extended along your sides. Press the backs of your arms into the mat. Inhale: Press down through your feet to lengthen your spine and press you hips up. Come to a bridge position on your shoulders with your knees, hips and shoulders in one line. Exhale: and lower down - returning to neutral spine. That's one rep. (Yes it does look like you're humping the air. So if you feel slightly embarrassed - you're probably doing it right)
2) One Legged BridgeFollowing the same steps as above, laying in neutral spine, you will bring one leg up into a table top position. Keeping one foot planted on the floor and the other leg at 90 degrees, rise up into that bridge position on the inhale and lower down on the exhale. Repeat for both legs.
2b) One-Legged Bridge ModificationFollowing the same steps as above, laying in neutral spine, you will straighten one leg so that it is parallel to the floor. For added tension, place a ball between your knees and squeeze. Keeping one foot planted on the floor and the other fully extended, rise up into that bridge position on the inhale and lower down on the exhale. Repeat for both legs.
3) Hamstring CurlStart by lying flat on your back with an exercise ball under your heels. Bridge your hips up and hold that position through the entire exercise. Flex your feet and dig your heels into the ball. Place your arms straight out to your side for support — don't use them, though; they are just for support. Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don't thrust them toward the ceiling as you do the move. Then slowly return to the start position (straight legs, hips bridged) to complete one rep
4) Straight Leg BridgeStart by lying on your back with your feet on the ball. You want your legs to be straight and the ball to be under your heels. Inhale as you rock your pelvis towards your tailbone, and then exhale as you engage your lower abdomen and rock the pelvis towards the belly button. Then continue to lift the pelvis into the air one vertebra at a time until you are resting on your head neck and shoulders. Inhale at the top and then exhale as you lower your spine to the ground releasing each vertebra individually.
5) The ClamLie on one side with knees bent. Place your bottom hand underneath your head for support, and your top hand just in front of your chest. "Clamp" your feet together (like a clam - or a hinge) and slowly open and close your top knee while keeping your heels in contact. Focus on making sure the rest of your body remains completely still and stable.
6) Roll UpsLie with your legs straight, feet flexed, and arms extended above your chest. Keeping your arms straight, brace your core and slowly roll your shoulders and upper body off the ground, lifting one vertebra at a time, until you're sitting up. Bring your chin to your chest and slowly roll back down to start. That's one rep.
7) TeaserThis can be a more advanced move, depending on where you are with your overall fitness & core strength. So I've included three levels. Beginner: Lie on your back with knees bent to a 90-degree angle & arms extended overhead. Tighten your abs as you inhale and lift arms up and over head. Exhale and swing arms forward. Pause at the top before exhaling and lowering into the original position. That's one rep Intermediate: Lie on your back with knees bent to a 90-degree angle and feet lifted. Tighten your abs as you inhale and lift arms up and over head. Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support. Roll down slowly, bending knees and bringing arms overhead. Pause at the top before exhaling and lowering into the original position. For an added bonus, lower and lift your legs for 3 pulses while you are at the top before returning to the original position. Advanced: Lie on your back with your arms and legs fully extended. Tighten your abs as you inhale, lifting your arms overhead and legs straight up simultaneously into that v sit. For an added bonus, lower and lift your legs for 3 pulses while you are at the top before returning to the original position. That's one rep.
(this is the best picture I could find)
You can incorporate these moves into other workouts you're doing, or you can combine them all together for a mini workout of their own. I've outlined one for you below.
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