It's not only about reps with your abs and back. Use your walls, stairs, and banisters to target your center of coordination, which is your core.
All 6 exercises are guided by the following deets:
6 sets | 10 to 60 seconds | Tempo, if needed = 2-2-2. That is, 2-second lift or lower -- 2-second pause -- 2-second return to start | Rest intervals between sets = 20 to 60 seconds | Rest intervals between exercises = 0 to 30 seconds
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1) Single Leg Step Hold - Use the bottom step. If needed, lean over and barely touch a higher step for balance or balance with one finger on your banister.
2) Ball Single Leg Chop - You can use both legs too. Use any type of ball, but your best ones will be a medicine ball because of the weight or a basketball because you can add a few bounces on the leg you stand on.
3) Plank Foot Walk/Hand Walk - Split the seconds in half. If you pick 10 seconds, do 5 seconds of a foot walk and 5 seconds of a hand walk.
4) Stair Bridge March - Your stairs are versatile.
5) Supine Leg Circles - Hold one leg out while the other rotates in a circle to work unilaterally. Well, one side holds while the other moves.
If not a flat tummy, then a strong one.
Much success to you | Derek | @teemptraining | derekteempt@gmail.com
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