Preparation: Lie on your stomach with your legs together and the balls of your feet on the floor. Tighten your abdominal muscles.
Execution: Lift your upper body off the mat and then use your forearms to support your upper body. Position your elbows directly under your shoulders, with your hands out in front. Supporting your weight on your forearms and the balls of your feet, slowly lift your hips off the mat until your body is parallel with the floor. Hold this position for at least 15 seconds or as long as you can maintain good form and then slowly lower back to the ground. Repeat 2-3 rounds.
Comments: When performing this exercise ensure that you do not lift your hips too high, hunch your shoulders, or arch your back. Your body should be in one line, parallel to the floor. Make sure that you do not hold your breath during this exercise, breath normally.
Regression: You can also perform this exercise in a modified position with your knees on the floor.
Preparation: In a comfortable standing, or seated position start with your elbows extended so your hands are by your hips.
Execution: Bend your elbows so that your hands curl up to your shoulders and lower back to the starting position.
Comment: Ensure that your core is engaged while performing this exercise and that you are not leaning back to bring the weight up. Keep your elbows to your side. For this exercise you can use a resistance band, dumbbells, filled water bottles, or soup cans. Complete this movement 8-10 times for 2-3 rounds.
Preparation: In a seated or standing position, begin with your arms at a 90 degree angle with your wrists stacked over your elbows and your elbows in line with your shoulder.
Execution: Raise your arms up overhead, and lower back to the start position. Keep your core engaged throughout the movement.
Comment: Ensure that you are breathing normally through this movement. You can complete this movement using dumbbells, a band, or using soup cans at home. Complete this movement 8-10 times for 2-3 rounds.