Position 1: Take a strap or belt and loop it under the ball of one foot
Firmly holding the ends of the strap, straighten that leg and PULL YOUR TOES DOWN toward your hips to feel a stretch in the calf or back of your lower leg
The straight leg should be lined up with the bent knee.
Keep your thigh/quad tight and toes pulled back
Your upper body should be relaxed throughout the e-cise, shoulders back on the floor
Position 2: Loop the strap under the heel of the straight leg
Pull back on the strap so your leg points towards the ceiling, you will feel a stretch in the back of your thigh. Keep your thigh tight and TOES RELAXED.
Lie on your back with your knees bent
Position 1: Take a strap or belt and loop it under the ball of one foot
Firmly holding the ends of the strap, straighten that leg and PULL YOUR TOES DOWN toward your hips to feel a stretch in the calf or back of your lower leg
The straight leg should be lined up with the bent knee.
Keep your thigh/quad tight and toes pulled back
Your upper body should be relaxed throughout the e-cise, shoulders back on the floor
Position 2: Loop the strap under the heel of the straight leg
Pull back on the strap so your leg points towards the ceiling, you will feel a stretch in the back of your thigh. Keep your thigh tight and TOES RELAXED.
Do NOT let the hip lift up off the floor
Hold as directed on your menu (30 to 60 seconds)
Switch legs and repeat both positionsDo NOT let the hip lift up off the floor
Rotate your body to the left and balance on your right arm, with your left foot stacked atop your right. Put your left hand on your hip or extend it toward the ceiling. Hold for at least 10 seconds, return to the full plank and lower yourself to the floor.
The plank is a handstand and balance pose that strengthens the abdominal and lower-back muscles as well as the shoulders and upper back. Variations of the plank provide different levels of challenge and work diverse muscle groups. For example, the high and low planks engage the rectus abdominus and lower-back muscles, while the side plank focuses more on the obliques. The reverse plank focuses more on the lower back.
Lie face-up and rest your feet on the ball. Bend your knees 90°, rolling the ball toward you a bit. Brace your abs, and drive through your heels to raise your hips into the air until they’re in line with your torso.
Brace your abs and raise your hips into the air as described above, but keep your knees straight. From there, bend your knees and roll the ball back toward you. Keep your hips elevated throughout the set.
Lie face-up on the floor and place your right heel on the floor and extend the left leg. Brace your abs and contract your glutes to bridge your hips off the floor while simultaneously raising your left leg in the air until it’s in line with your right thigh.
Lie face-down on the ball, and walk your body forward so it supports your hips only, hands on the floor. Squeeze your glutes and raise your legs behind you until they’re level with your torso.
Place the ball against a wall and stand with your back against it, holding it in place. Place your feet shoulder-width, and turn your toes out about 15°. Squat down as low as you can, rolling the ball down the wall as you descend.
Lie back on a Swiss ball so your upper back is supported, and your butt is in front of the ball hovering above the floor. Place the soles of your feet together, and rest them on the floor in front of you. Brace your abs, push your knees out, and drive your feet into the floor to raise your hips until they’re level with your torso.
Lie face-up and rest your feet on the ball. Bend your knees 90°, rolling the ball toward you a bit. Brace your abs, and drive through your heels to raise your hips into the air until they’re in line with your torso.
