VARIATIONS
A. Alternating Knee Bends
Keeping your toes on the floor, press through the balls of your feet and bend the right knee toward the floor, then the left—make sure they don’t quite touch. Continue alternating knees while keeping your core stable.
B. Both Knees Bending
Keeping your toes on the floor, bend both knees down toward the floor—make sure they don’t quite touch—and then extend back through your heels to straighten.
C.
Both Knees Bending with Ball
Place the playground ball between your inner thighs, squeezing it just enough to make it form an egg shape.
Keeping your toes on the floor, bend your knees down toward the floor—make sure they don’t quite touch—and then extend back through your heels to straighten while maintaining the squeeze on the ball. This variation provides a fabulous isometric challenge for your adductors—no more inner thigh flab!
D. Hip Twists
Twist your hips toward the floor, first to the right side, then the left. Imagine that you are drawing an arc with your hips: The movement you want is “up and over,” not “side-to-side.” Keep your forearms anchored on the floor.
TO MODIFY:
If any of the variations are too challenging, you can hold the Forearm Plank position without any additional leg or hip movements
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P
HYSIQUE
57 T
IP
Don’t forget that your goal is to create a balanced body: one that is equal in strength and flexibility.
TRICEPS DIPS
We love any opportunity to target the backs of the arms! This move appears in the Warm-Up but is also sprinkled throughout your entire workout.
The Steps
Sit on the floor with your knees bent and your feet flat on the floor in front of you, about hip-width apart. Place your hands about 5 or 6 inches behind you with your fingertips facing forward.
Lift your hips off the floor a few inches and shift your body weight back toward your hands.