The Home Workout Plan: How to Master Core Exercises in 30 Days by Dale L. Roberts

Author:Dale L. Roberts [Roberts, Dale L.]
Language: eng
Format: epub, mobi
Publisher: One Jacked Monkey, LLC
Published: 2016-10-14T04:30:00+00:00

Bridge with Heel Raise

Lie on the ground with your arms out to the sides, knees bent and your feet placed flat on the floor. Press your pelvis up and hold when your torso is 45° from the floor. Raise your heels, squeeze your butt and tighten your abs for a 3-count, then gradually lower your heels and butt back to the ground. Repeat this movement sequence.

Single Leg Bridge

Lie on the ground with your arms out to the sides, knees bent and your feet placed flat on the floor. Extend one leg 45° from the ground. Begin by pressing your pelvis up and hold when your torso is 45° from the floor. Pause, squeeze your butt and tighten your abs for a 3-count, then gradually lower your butt back to the ground. Repeat this movement sequence and train each side equally.

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