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Abs

Low Lunge Into Push Kick

Low Lunge Into Push Kick

A.

Start in low lunge with left foot forward.

B.

Push into left foot to stand on left leg, kicking right foot forward (flexing heel), leaning torso back slightly with left elbow bent and left forearm in front of face, and pressing right palm down. Return to low lunge. Complete reps then switch sides and repeat.

Reverse Kick Into Half Handstand

Reverse Kick Into Half Handstand

A.

Start in plank on palms. Push hips up and reverse kick with left leg.

B.

Bring left knee toward chest while bending right knee, look forward, and kick feet up, bending knees into a half handstand. Land in reverse kick with left leg up. Shift forward into plank. Complete reps then switch sides and repeat.

Low Lunge Into Reverse Kicks

Low Lunge Into Reverse Kicks

A.

Start in low lunge with left leg forward.

B.

Then plant right palm and shift hips up and back, sweeping left leg high (but keeping hips square). Shift forward into a plank, then push hips up and back, lifting left leg. Alternate plank and reverse kick on your left side 3 more times (flexing through left heel), then lower leg into down dog. Switch sides and repeat.

Figure-Eight Block Into Side Sweep

Figure-Eight Block Into Side Sweep

A.

Stand with feet wide and toes turned out, elbows bent with hands near chin and palms facing each other. Bend left leg 90 degrees and lean torso over left thigh, swaying arms so that fingertips point toward left.

B.

Fluidly bend right knee, leaning torso over right thigh and arcing arms to right.

C.

Without pausing, switch sides again.

D.

Then straighten left leg and turn right toes out to face the back of mat as you bend right leg 90 degrees, planting right palm outside of foot, leaning torso over right thigh, and reaching left hand overhead toward the right. Complete reps then switch sides and repeat.

Scissors Kick

Scissors Kick

A.

Lie faceup on floor with legs extended over hips and arms by sides with palms down. Turn legs in and cross right leg over left to start. Then switch legs. Slowly lower legs to 45 degrees, continuing to scissor them. Scissor legs back to start position.

Slow Punches

Slow Punches

A.

Sit on floor with knees bent and ball pressed between thighs, holding backs of thighs with elbows bent out to sides. Round lower back, tuck pelvis, and squeeze glutes and inner thighs to start. Slowly extend left arm forward, rotating fist palm down at eye level. Switch sides; repeat.

Plank Diagonal

Plank Diagonal

A.

Start on floor in plank on palms with feet together. Draw right knee toward chest.

B.

Then extend leg back and out 45 degrees. Switch sides; repeat.

Extended Lift

Extended Lift

A.

Hold ball, and stand with heels together and toes turned out 45 degrees. Extend arms forward at chest height, and raise left leg to hip height. Bend knee slightly, point toes, and rotate leg inward to start.

B.

Straighten left leg, then pulse leg up to touch ball and lower to start position. Switch sides; repeat.

Plié Bend

Plié Bend

A.

Hold ball and stand with feet wide and toes turned out 45 degrees. Raise ball overhead, squat, and lift left heel to start.

B.

Keep arms straight and bend torso toward left, reaching ball over knee. Slowly pulse ball up 2 inches and down 2 inches. Switch sides; repeat.

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