14 January 2015
Super Charged Crunches x2 sets of 10
Lie on your back with legs in table top and toes pointed. Place an exercise ball (or a cushion) between your knees and begin to squeeze the knees together. Remember to engage your core and focus on your breathing, exhaling as you squeeze. After 5 quality squeezes grab the ball and exhale as you extend your legs and reach with the ball to your toes into a crunch.
Mountain Climbers x2 sets of 10
Start by kneeling on the ground, place your hands directly under your shoulders and come into a high plank position. From the plank position, bend your knee and bring it up to touch your elbow. Swap to the other leg, and continue to alternate.
Swiss Ball Planks x5 sets of 3
You will need a (well pumped up!) swiss ball. If you do not have a swiss ball at home a regular plank hold will do or get creative and use your couch!
Kneel on the mat and position your elbows on the swiss ball and your shoulder blades flush. Engage your core (drawing your belly button into your spine) and lift your knees off the mat into a plank position, keeping your weight even and pushing through your elbows with your collarbone lengthened (don’t slump).
Side Plank Pumps x3 sets
Lie on your side and bring your bottom arm under your shoulder, resting on your forearm. Lift up your hips so your body is straight from shoulders to ankles. Now drop your hips back down to the mat (or almost to) and exhale back to side plank position. Keep ‘pumping’ your hips up and down with control for 20 pulses. Repeat on the other side.
TRY THIS WORKOUT AT HOME AND TAG US #PPMETHOD