NOTE: I posed for these shots and that was exhausting enough. But I will get here one day! :>
Click photos for larger views
| A1 Push ups feet together |
 Beginning position:
Start on all fours with your hands below your shoulders and slightly wider apart. Straighten your body and knees and tuck your toes under with your feet together.
Movement:
Bend your elbows and lower your body until your chest is just above the ground. Raise yourself back to starting position maintaining the rigidness and straightness of your spine.
Remember:
Keep toes off the ground. Do not lock elbows at the top. Keep elbows straight not bowed out - can happen when getting tired.
Keep you abdomen tight.
Do not bend at hips. | |
| A2 Split squats jump |
 Beginning position:
Place one foot just over a steps distance in front of the other. Raise up onto the toe on the back foot and slightly bend the back knee. Hands on hip, shoulders back and looking forward.
Movement:
Slowly lower the back knee towards the ground stopping just before it touches the ground. Power yourself back up to starting position and continue into a jump. In the air, change feet from front to back, and land back into the starting position.
Remember:
Bend both knees.
Keep your shoulders back and don't look down!
Land by bending your knees and continue to lower to absorb the impact. | |
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| A3 Bench Dip with knees bent |
 Starting position:
Sit on a bench (chair or small table are also suitable) with your hands facing forward on the bench, at your side. Your legs should be out in front of you on an object of equal or slightly greater height.
Movement:
Slowly lower your body by bending your elbows. Keep your back straight and stop just before your elbows get to 90°. Push back up to the starting position.
Remember:
Don't lock your elbows at the top.
The movement is at your elbows, not your shoulders.
Your legs position doesn't change. You just pivot on your heels.
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| A4 Lying scapular protraction |
 Beginning Movement:
Lying flat on your abdomen extend your arms out to the side giving 90° at both shoulder and elbow joints. Support your head with a folded towel or small cushion.
Movement:
Keeping your forearms parallel to the ground, raise our arms at the elbow. Once at the top of your movement, bring your hands forward a few centre metres, return to the middle then move them back a few centre metres in a slow and controlled manner. Lower again.
Remember:
Relax you neck. Do not squeeze or hunch your shoulders.
Only raise your arms a small distance to activate your back muscles.
This is a very slow and controlled movement. It only requires a small movement either way. |
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| A5 Back Extensions |
 Beginning positions:
Lie face down on your abdomen with your hands crossed at your forehead, palms down.
Movement:
Lift your chest off the floor and lower to the starting position.
Remember:
Do not hyperextend your back.
Keep your chin tucked and your neck relaxed to prevent neck pain.
Do not twist spine.
This is also a controlled movement. Maintain a steady pace in both phases of this movement. |
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| A6 Crunches - Negatives |
 | Beginning: position Sit up with your knees bent and your feet on the floor. Place your hands across your chest.
Movement: Squeeze your abdominal muscles and SLOWLY lower your shoulders to the floor. Quickly return to the starting position.
Remember: DO NOT bend your back at all through the movement.
Keep the lowering as slow as possible.
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| A7 Crunches - Leg Raises |
 | Beginning position: Lie on your back with your knees bent at 90° and your feet in the air. Place your hands under your head supporting your neck through the movement. Keep your eyes on the ceiling and your chin up.
Movement:
Squeeze your abdominal muscles and lift your shoulders off the floor until your shoulder blades have left the floor. Once in this position, extend one leg and bend the other towards the chest. Repeat alternating legs as though riding a bicycle.
Remember:
Lift your shoulders NOT your neck.
Keep your eyes on the ceiling so as not to place pressure on your neck.
Keep your pelvis tilted and concentrate on your abdominal muscles.
When extending your legs try to keep your feet at the same height through the movement, extending it straight.
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| A8 Crunches - Push/Pulls |
 | Beginning position: Lie on your back with your knees bent at 90° and your feet in the air. Place your hands under your head supporting your neck through the movement. Keep your eyes on the ceiling and your chin up.
Movement:
Squeeze your abdominal muscles and lift your shoulders off the floor until your shoulder blades have left the floor. Once in this position, extend one leg and bend the other towards the chest. Twist your upper body bringing your opposite knee and elbow together. Repeat alternating legs as though riding a bicycle.
Remember:
Lift your shoulders NOT your neck.
Keep your eyes on the ceiling so as not to place pressure on your neck.
Keep your pelvis tilted and concentrate on your abdominal muscles.
When extending your legs try to keep your feet at the same height through the movement, extending it straight.
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