The first exercise being flutter kicks. Put your hands underneath yourself to stay a little more stable and alternate kicking your legs to about 90 degrees then back down just a couple inches above the ground. You can also hold your abdomen up for a little extra burn.
One rep is counted for every time your left leg goes down.
This next photo is using a back extension bench. You want the bench to hit a little below your hips (against your thighs). You are going to bend over the bench at least until your body is parallel and keep your back straight. Also it's okay to keep your knees just slightly bent.
To make this a little harder you can hold a round weight plate in your hands across your chest. Make sure you keep your chin down so you don't strain your neck.
Lastly this is back extensions on the ball. You can hold yourself with your toes or even put your feet against the wall. This exercise is going to take more balance than using the bench. You can also put your knees on the ground for this exercise but make sure the ball is positioned correctly to ensure the proper results.
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