This four-exercise complex is great for strengthening your core improving your balance and connecting your mind muscle process.
I like to use this complex in my personal training to get my client warmed up and for H.I.I.T. classes to grease the groove before we get down to business.
Bird Dog – Muscles used: Abdominal, lower back, gluteal and thigh muscles.
Start on all fours with arms directly under the shoulders and knees directly under your hips. Look down at the floor, this keeps the spine in a neutral position. Start by lifting your left arm straight forward and right leg straight back. Try to keep them both parallel to the floor. Hold this position for one to 2 seconds or until you have control of your balance. Go back to the starting position and repeat with your right arm and left leg.
Superman – Muscles used: Gluteal, hamstring and back muscles.
Lie face down on the floor with your arms stretched forward and legs straight back. Raise your arms and legs off the floor, keeping your core flat, try to get your upper thighs off the floor. Hold this position for 2 seconds and go back to the starting position.
Glute Bridges – Muscles used: Gluteal, abdominal and hamstring muscles.
Lie face up on the floor with your knees bent and feet flat on the ground. Keep your arms at your side with palms facing down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold the bridged position for 2 seconds then go back to the start position.
Bicycle Crunch – Muscles used: Upper and lower abdominal and oblique muscles.
Lie flat on the floor with your lower back pressed to the ground. Place your hands behind your head, making sure you are not pulling your head forward. Bring your knees in toward your chest and lift your should blades off the ground. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward your left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one repetition.
Perform each exercise at your own pace for 30 seconds. When completing one movement go right into the next for 3 to 5 rounds.