Exercises
Backward Leg Lifts Lying on Your Belly with Bent Knees
Lie down on your belly, rest your forehead comfortably and relaxed on your hands. Your shoulders are relaxed as well, pushing away from your ears. In this relaxed position, bring your hip bones to the ground and squeeze in your belly. Lift one leg slightly, bend your knee and lift Read more…
Core
Back Exercise with Extended Arms
Lie on your belly, squeeze your nable in, fixate your hip bones on the ground. Press your foot bridges into the ground, lift your upper body, extend your arms above your head. Your head is an extension of your spine. Keep your gaze slightly forward and to the ground. Bring Read more…
Core
Yoga Push Up
Start in downward facing dog, lower your arms, hover your chest over the ground to the front, come into upward facing dog. Try to go the same way backward. If possible, keep your knees above the ground when going back. Going back is the hard stuff.
Push
Push Up Variation with Slides
Slide back with your knees slightly until your forearms reach the ground. Slide forward and push yourself forward to put weight on your hands again and push up. Repeat. This exercise is very tough. Do only as many as you can do with a clean form. As a variation, you Read more…
Core
Lower Back, Butt and Hamstring Exercise Variations
Keep your hips in the air all the time. Instead of a slider, you can use a blanket, a towel or any other piece of cloth.
Abs
Mountain Climber Variation with Slides (medial and lateral)
Bring your knees as much to the front as possible. Engage your core. You can bring both knees to the front or you can bring your knees towards the elbow of one side to work on your lateral abdominal muscles. Instead of a slider, you can use a blanket, a Read more…
Abs
Pike with Slides
Push your hands away from the ground, squeeze your belly in and slightly round your upper back. Your hips are always the highest point. Instead of a slider, you can use a blanket, a towel or any other piece of cloth. Great core exercise!
Legs
Side Lunge with Slider
Keep your whole foot on the slider the whole time. Slide as far to the side as long as you can go back with control. Keep your upper body as upright as possible. Instead of a slider, you can use a blanket, a towel or any other piece of cloth.