There were some tough new exercises in their yesterday so keep it the same today! How did you get on with the sumo squat knee lifts - they are tough! Give it everything you have. xxxx SQUAT AND AB CHALLENGE DAY 14 Warm up for 5 mins walking or getting up and down the stairs is fine. Squats – 25 Crunches feet down – 30 Sumo Squats – 25 Crunches legs up – 30 Squats with a jump– 20 Sumo Squats with a side knee lift alternating – 30 Squat kick forward alternating the legs x 25 Crunches knees in – 30 Squats with a jump – 20 Squats – 25 Squat forward kick alternating the legs x 25 Crunches side to side alternating – 30 Squats with a jump – 20 Squat forward kick alternating the legs x 25 Sumo Squats with a side knee lift alternating the legs – 20 Plank on hands hold – 30 seconds If you have knee or back problems which mean you can’t jump then just continue with the squats without jumping. Take sufficient time to rest, before getting down to start the crunches especially if you suffer from dizziness! Squats – The aim is to not allow your knees to go over your toes when you squat. Let the weight go onto your heels and squat like you would if you were squatting over a toilet to avoid sitting on it or going to sit down on a chair. Your back should remain straight throughout with no rounding of the shoulders or bending the back at the waist. You should aim to get your hips lower than your knees but you will need to build up to this. If necessary especially if you are new to squatting, start by holding onto a strong table or the side of a door to keep your balance but make sure you are still engaging the muscles in your leg and bottom. When you come up from the squat fully extend the legs and straighten up the hips. Crunches – Always keep an apple gap between your chin and chest. Put your fist there if it helps. You should engage your abs and pull in your pelvic floor before you start and crunch from your tummy. Keep your shoulders still. I always find crossing your arms over your body can help. Your neck will hurt to begin with, so take extra rests if necessary and build up slowly. Plank – Keep your back in a straight diagonal – make sure you have engaged your abs and pelvic floor. If you have wrists problems do it on your elbows. All exercises are down at your own risk and please seek medical advice before embarking on any exercise programme. Always warm up before exercising and cool down and stretch after exercising.
Posted on: Thu, 15 Jan 2015 09:49:22 +0000
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