Lie on a mat on your back with your knees bent, feet flat on the floor and arms at your sides. Keeping your feet, head and shoulders on the mat, lift one leg so your knees are aligned. For lower intensity, simply hold the leg suspension. For added intensity, raise hips off the ground, hold, and return to start; repeat.
Begin lying face up on the floor, resist-a-ball between your feet, with your legs perpendicular to your body. Extend your arms out to either side for balance. While keeping your hips firmly on the ground, and ball between your feet, move legs to one side. Once you feel that you have gone as far as possible by keeping your hips on the ground, return to center and repeat to the opposite side.
Begin by kneeling on the ground, shoulders relaxed and hands resting atop a resist-a-ball. Slowly roll ball forward, allowing your body to be suspended, and your entire core muscles to support your weight, until a 45-degree angle is reached. At that point, without bending your hips or back, keeping core muscles engaged, pull in and return to starting position.
http://www.feelinalive.com/wp-content/uploads/FeelinAlive-Logo-Draft-1.png00Frannie Danzingerhttp://www.feelinalive.com/wp-content/uploads/FeelinAlive-Logo-Draft-1.pngFrannie Danzinger2010-02-14 08:34:242010-03-25 18:21:14Ball Roll Out
Lie face-up with arms at sides, right heel pushing straight down into the ball, with left leg lifted straight up to the ceiling, hips lifted off the ground. Keeping legs steady, slowly lift and lower upper body engaging entire core and hamstring muscles. Repeat multiple sets on each side.
http://www.feelinalive.com/wp-content/uploads/FeelinAlive-Logo-Draft-1.png00Frannie Danzingerhttp://www.feelinalive.com/wp-content/uploads/FeelinAlive-Logo-Draft-1.pngFrannie Danzinger2010-02-07 16:28:492010-03-25 18:10:16Suspended Leg Lift on Ball
Begin laying face up on ball. For greater intensity of movement, begin with your head and shoulders off the ball; for lower intensity, maintain your shoulders on top of the ball. Feet are flat on the ground, hip distance apart, hands gently supporting neck. Keep eyes fixed on the ceiling, gently lift upper body up toward the ceiling. Be careful not to pull on your neck. Hold at the top, then return back down. Repeat.
http://www.feelinalive.com/wp-content/uploads/FeelinAlive-Logo-Draft-1.png00Frannie Danzingerhttp://www.feelinalive.com/wp-content/uploads/FeelinAlive-Logo-Draft-1.pngFrannie Danzinger2010-02-07 16:27:152010-03-25 18:05:10Basic Crunch on a Ball
Begin lying side facing either flat on the ground, or suspended on a supporting arm at a 90 degree angle. While maintaining your central balance, lift top leg toward the ceiling, using your side oblique muscles. Slowly return back down and repeat. To add an additional challenge, when the top leg is lifted, add forward/backward rotating small circles.
Begin laying in a supine position, feet flat on the ground, hip distance apart, hands gently supporting neck. Keep eyes fixed on the ceiling, gently lift upper body off the ground. Be careful not to pull on your neck. Hold at the top, then return back to the mat. Repeat.
Take XerTube in left hand, grabbing handle with palm facing up. Take free handle in right hand and reduce the length of the tube to increase resistance. Pull your right arm securely in next to chest, where it remains without movement. Position left hand above head, with forearm parallel to the ground. Extend this arm up toward the ceiling, offering resistance from the XerTube on the way up, as well as on the way down.
Begin standing in a staggered position with hand gripping weighted bar to one side. While maintaining balance on front leg, simultaneously lift the right knee and pull the right arm back to a 90-degree angle. Release leg and arm back to starting position and repeat on same side. Complete one set on same side before switching to opposite side.
http://www.feelinalive.com/wp-content/uploads/FeelinAlive-Logo-Draft-1.png00Frannie Danzingerhttp://www.feelinalive.com/wp-content/uploads/FeelinAlive-Logo-Draft-1.pngFrannie Danzinger2010-02-07 13:26:452010-03-26 00:01:31Tricep Kick Back with Knee Lift
Standing Oblique Twist
Model: Hardy Felder
Core Leg Suspension
Lie on a mat on your back with your knees bent, feet flat on the floor and arms at your sides. Keeping your feet, head and shoulders on the mat, lift one leg so your knees are aligned. For lower intensity, simply hold the leg suspension. For added intensity, raise hips off the ground, hold, and return to start; repeat.
Model: Hardy Felder
Russion Twist
Begin lying face up on the floor, resist-a-ball between your feet, with your legs perpendicular to your body. Extend your arms out to either side for balance. While keeping your hips firmly on the ground, and ball between your feet, move legs to one side. Once you feel that you have gone as far as possible by keeping your hips on the ground, return to center and repeat to the opposite side.
Model: Joan Kazan
Model: Joan Kazan
Model: Joan
Ball Roll Out
Begin by kneeling on the ground, shoulders relaxed and hands resting atop a resist-a-ball. Slowly roll ball forward, allowing your body to be suspended, and your entire core muscles to support your weight, until a 45-degree angle is reached. At that point, without bending your hips or back, keeping core muscles engaged, pull in and return to starting position.
Model: Frannie Danzinger
Model: Frannie Danzinger
Suspended Leg Lift on Ball
Lie face-up with arms at sides, right heel pushing straight down into the ball, with left leg lifted straight up to the ceiling, hips lifted off the ground. Keeping legs steady, slowly lift and lower upper body engaging entire core and hamstring muscles. Repeat multiple sets on each side.
Model: Beth Rowell
Basic Crunch on a Ball
Begin laying face up on ball. For greater intensity of movement, begin with your head and shoulders off the ball; for lower intensity, maintain your shoulders on top of the ball. Feet are flat on the ground, hip distance apart, hands gently supporting neck. Keep eyes fixed on the ceiling, gently lift upper body up toward the ceiling. Be careful not to pull on your neck. Hold at the top, then return back down. Repeat.
Model: Sheila Hutchinson
Side Leg Lift/Oblique Crunch
Begin lying side facing either flat on the ground, or suspended on a supporting arm at a 90 degree angle. While maintaining your central balance, lift top leg toward the ceiling, using your side oblique muscles. Slowly return back down and repeat. To add an additional challenge, when the top leg is lifted, add forward/backward rotating small circles.
Model: Sheila Hutchinson
Model: Sheila Hutchinson
Basic Crunch
Begin laying in a supine position, feet flat on the ground, hip distance apart, hands gently supporting neck. Keep eyes fixed on the ceiling, gently lift upper body off the ground. Be careful not to pull on your neck. Hold at the top, then return back to the mat. Repeat.
Model: Michael Friedman
Model: Michael Friedman
Tricep Extension with Tube
Take XerTube in left hand, grabbing handle with palm facing up. Take free handle in right hand and reduce the length of the tube to increase resistance. Pull your right arm securely in next to chest, where it remains without movement. Position left hand above head, with forearm parallel to the ground. Extend this arm up toward the ceiling, offering resistance from the XerTube on the way up, as well as on the way down.
Model: Frannie Danzinger
Model: Frannie Danzinger
Tricep Kick Back with Knee Lift
Begin standing in a staggered position with hand gripping weighted bar to one side. While maintaining balance on front leg, simultaneously lift the right knee and pull the right arm back to a 90-degree angle. Release leg and arm back to starting position and repeat on same side. Complete one set on same side before switching to opposite side.
Model: Lynda Davis
Model: Lynda Davis