Lie face down with your hands directly under your shoulders. Legs should be straight out with toes pointed. Gently exhale, pull your bellybutton towards your spine and push your hips into the floor. With your shoulders pressed down and back, curl your chest away from the floor. Hold for 15-30 seconds, then gently lower yourself down, lengthening the spine. Repeat. (This exercise should not hurt your back! If it does,…
Start in a push up position, lower into a push up. As you come up, jump your feet forward, keeping hands on the ground. Spring up into a standing position. Finish with a jump with hands overhead. Repeat by dropping back down into a crouching position and kicking your legs out to the rear into a push up position.
Get into a push up position with hands below shoulders and feet extended out. Tighten abs and bring shoulders down and back. Bring left foot up towards hips, then jump to switch legs. Continue jumping and switching legs while keeping spine and core stabilized.
Stand tall with feet shoulder-width apart. Tighten your core and bring shoulder blades down and back. Extend arms straight out to the sides. Make small forward circles with your arms keeping them nice and straight. Circles should be small and fast. Do 60 repetitions going forward, then reverse and do 60 repetitions going backwards. You should feel this exercise in your shoulder muscles.
From a hands and knees position, engage your abdomen and move your shoulder blades down and back. Get into a push up position, but place your hands close together. Lower down into a push up, keeping body straight and core tight. Push back up and repeat.
Lie facedown on a mat with legs extended straight and arms overhead. Keeping limbs straight and neck neutral, tighten your core muscles and slowly lift your arms and legs off the ground. Hold for 2 seconds then slowly release back to the floor. Repeat. (Tips: don’t hold your breath and don’t lift your legs so high that you strain your back)
Lie on your back with knees bent and feet flat on the floor. Bring arms out to a “T” position with forearms resting on the floor. Shoulder blades should be pulled down and back for the entire exercise. Keeping back flat on the floor, slowly rotate your arms forward and down toward the floor. Hands should end up 2-4 inches off the ground. Hold for 15 seconds then return to…