Start in a plank position with your shoulders stacked over the hands, the core tight and feet shoulder width apart. Pressing the hips back and up to downward dog reach one hand to touch the opposite foot, and return to plank before completing the second side. If the plank position is too challenging, remain in downward dog, alternating toe touches.
Hanging from a bar (or rings) engage shoulders, and lift legs to at least 90 degrees. Squeezing the ankles together and keeping the legs straight, tighten your core, tuck tailbone under slightly and hold the position. When first working this position try to hold for 15 seconds. Once strength develops lengthen the amount of time.
Start in a tabletop position, kneeling on the floor with your hands under your shoulders. Reach your opposite arm and leg away from the centre of your body until they are straight. When bringing them back towards the body have the elbow and knee meet underneath you – this will involve rounding your back slightly. For maximum results, work one side for a number of reps before switching sides. Keep your core tight during the exercise to avoid straining your low back during the extension.
Kneeling on one knee, have your second leg turned out at 90 degrees, resembling the “Captain Morgan” stance, but kneeling 🙂 The arm on the side of the kneeling leg should be in front of the knee approximately 6 – 10 inches palm on the ground. With the arm of the standing leg, press the palm on the inside of the knee and then straighten both arms.
Stretch one: Pressing the palm into the standing knee, twist that shoulder down towards the kneeling knee. Press into the twist and release 10 times.
Stretch Two: Keeping the hands and legs the same, simply walk the standing foot a bit further away from your body. Then lunge into the standing leg, while pressing that knee back (externally rotating it further).
Seated on the ground with your legs straight and together (piked), put one hand on the ground on either side of your legs. Keeping your back straight lift both legs off the ground repeatedly keeping the legs straight (no knee bend). To increase the challenge walk your hands closer to your knees / feet. To decrease the challenge, put your hands on the ground behind your back so that you are not so closed / piked at the hip.
Seated on the ground with your legs straddled (apart), put one hand on the ground on either side of one leg – that is your working leg. Keeping your back straight lift the working leg off the ground repeatedly keeping the leg straight (no knee bend). To increase the challenge walk your hands closer to your knees / feet. To decrease the challenge, put your hands on the ground behind your back, still working one leg at a time.