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The Mermaid Can-Can
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Recommended:

Sets:
1
Reps:
20
  1. AStart seated with hands behind body, elbows bent, fingertips facing hips. Shift weight back into arms and extend legs as straight as possible to ceiling, squeezing inner thighs together. Draw abs in tight to spine.
  2. BSlowly lower legs to the left, shifting weight onto left hip, lifting right cheek off the floor. Stop legs just before they touch the floor. Using abdominal muscles, lift legs back up to the center, and then repeat to the opposite side (imagine drawing a triangle with legs each time). That's one rep.
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1 of 7
The Pre-Night Out Workout
Rainbow Side Squats A
Rainbow Side Squats B

Recommended:

Sets:
1
Reps:
20
  1. AStand tall with feet together, arms extended overhead, palms facing in.
  2. BStep left foot out to the side and lower into a squat as arms reach to outside of left leg. Torso rotates to left as arms reach down. Return to start, and repeat on opposite side. That's one rep.
2 of 7
Ballet Warrior
Ballet Warrior A
Ballet Warrior B

Recommended:

Sets:
1
Reps:
20
  1. AStand with feet wide and toes turned out. Extend arms straight out from shoulders. Lower into a warrior lunge, bending right knee over ankle, shifting focus to right arm.
  2. BKeeping right leg bent, center torso between both legs so that left knee also bends. Focus forward as you lift both heels in a deep plié position, raising arms overhead in a semi circle. Shift weight to left leg, straightening right, and extend arms back out to shoulder height to land in a warrior lunge to the left. Return to start. Alternate sides with each rep.
3 of 7
Plank Back Kicks
Plank Back Kicks A
Plank Back Kicks B

Recommended:

Sets:
1
Reps:
20
  1. ABegin in modified plank position on elbows with hands clasped and abs drawn in tight. Lift left leg and cross it over right, left toes pointed.
  2. BWithout shifting or lifting pelvis, lift left leg straight up behind hip. Return to start, and repeat on opposite side. That's one rep.
4 of 7
Extension Press
Extension Press A
Extension Press B

Recommended:

Sets:
1
Reps:
20
  1. ALie facedown on the floor with legs straight and pressed together, toes pointed. Bend elbows back and close to sides, and place hands flat below shoulders.
  2. BExtend spine and lift torso off the floor, pressing body up with arms (hips should remain planted). Keep chin towards chest to avoid neck strain. Return to start.
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The Mermaid Can-Can
The Mermaid Can-Can A
The Mermaid Can-Can B

Recommended:

Sets:
1
Reps:
20
  1. AStart seated with hands behind body, elbows bent, fingertips facing hips. Shift weight back into arms and extend legs as straight as possible to ceiling, squeezing inner thighs together. Draw abs in tight to spine.
  2. BSlowly lower legs to the left, shifting weight onto left hip, lifting right cheek off the floor. Stop legs just before they touch the floor. Using abdominal muscles, lift legs back up to the center, and then repeat to the opposite side (imagine drawing a triangle with legs each time). That's one rep.
6 of 7
Lunging Pushups
Lunging Pushups A

Recommended:

Sets:
1
Reps:
20
  1. ABegin in a full plank position, with hands slightly wider than shoulder width and feet together. Bend left knee to the outside of left hand, placing just the ball of the foot on the floor and lower into a pushup. Extend arms and return to start. That's one rep. Alternate legs with each rep.
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