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Bodyweight

Superman

Superman

A.

Lie facedown on the floor with arms and legs outstretched. Engage back, glutes, and hamstrings to lift arms and legs a few inches off the floor. Keep head in a neutral position, looking down at the floor. Hold for 1 second, then slowly lower back to starting position. 

Glute Bridge with Leg Raise Hold

Glute Bridge with Leg Raise Hold

A.

Lie faceup with feet flat on the floor, knees pointing toward the ceiling. Press into feet to raise hips, forming a straight diagonal line from knees to shoulders. Holding this position, extend the right leg. Hold for 1 second.

B.

Lower right leg, then repeat on the opposite side. Continue alternating. 

Anterior Pelvic Tilt: Glute Bridge & Hip Flexor Stretch

Anterior Pelvic Tilt: Glute Bridge & Hip Flexor Stretch

A.

Glute Bridge with Leg Raise Hold

B.

Hip Flexor Stretch

Mistakes and Tips:

This imbalance is caused by tilting your hips back excessively. Imagine you're trying to push your butt out when you pose in a picture (we all do it!). But over time, this can create stress on your hips, weak hamstrings, and a tight lower back, which even affects your shoulders. An anterior pelvic tilt can also happen as a result of prolonged sitting, which shortens hip flexor muscles, pulling the pelvis downward. 

Elevated Bent-Over Row

Elevated Bent-Over Row

A.

Start in plank position with right hand on a sturdy chair, box, or bench and left hand holding a kettlebell by handle with arm long and palm facing right.

B.

Pull weight up to ribs, bending elbow behind you. Take 2 seconds to slowly lower to starting position.

Side Plank Fly

Side Plank Fly

A.

Start on floor in side plank on right forearm about an arm's-length away from a kettlebell, with left arm extended perpendicular from body and holding kettlebell handle with an overhand grip.

B.

Keeping left arm straight, raise weight to over left shoulder (your chest will open and kettlebell will flip so bottom of bell is facing ceiling). Take 3 seconds to slowly lower to starting position.

Bridge with Tap to Extend

Bridge with Tap to Extend

A.

Lie faceup with feet pressed flat into the floor. Lift hips up to a bridge, then lift the right leg so the knee is over hip and shin is parallel to the floor.

B.

Slowly lower the right leg down to the right, tapping toes to floor if hips can remain stable.

C.

Extend straight right leg toward the ceiling. Alternating tapping the floor and extending leg to complete each rep. 

Back Extension X to Bend

Back Extension X to Bend

A.

Lie facedown with arms and legs in an "X" shape.

B.

Engage glutes and core to lift arms and legs a few inches off the floor. 

C.

Bend arms to bring hands behind head with elbows wide, and bend legs to bring toes together with knees wide. Return to starting position. 

Abs with Twist

Abs with Twist

A.

Start seated with both legs straight, right ankle crossed over left, with hands behind head, elbows wide. Engage abs to round back slightly. 

B.

Draw right knee in toward chest and rotate torso to the right to tap left elbow to right knee.

C.

Holding this rotated position, extend right arm back to tap fingertips to floor. Extend left arms and right leg towards the ceiling. Return to starting position. 

Exploding Starfish

Exploding Starfish

A.

Lie faceup on the floor, legs in toward chest and arms extended by sides, shoulder blades hovering off the floor. 

B.

Reach arms overhead and extend legs, hovering limbs a few inches off the floor.

C.

Open arms and legs to an "X" position. Return to starting position. 

Side Lunge with Windmill Arms

Side Lunge with Windmill Arms

A.

Start in a side lunge to the right, hands on hips.

B.

Rotating at the waist, reach left arm to right foot and right arm back.

C.

Switch arms, reaching right hand to right foot and left arm up. Stand, stepping right foot next to left, then begin next rep. 

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