Begin each workout by increasing your heart rate. This can be done by walking around the block, cleaning up the kitchen, or playing with the kids, with minimal sedentary interference. It is important to increase heart rate and blood flow prior to exercise so that your muscles are loose and warmed up, which will decrease the possibility of injury.
Plank- Start lying prone with your elbows under your shoulders, your lower arm and fingers parallel to the body touching the ground. Keeping your knees and toes in contact with the floor and lift your body off the ground. Squeezing your core and supporting yourself on your elbows and knees. Perform 1-2 sets for 20-30 seconds.
Side plank- lying on your side with knees bent at 90 degrees, support your weight on the side of your knee and elbow. Squeezing your core and hold for 20-30 seconds on each side of the body. Perform 1-2sets.
Superman hold- lying prone, keeping your toes pointing to the ground and arms above the head and parallel to the ground. Lift your feet and arms a couple inches off of the ground. Supporting yourself only on your mid section and using the back side of the body to lift extremities. Perform 1-2 sets of 20-30 second holds
Glute bridge hold- lying on your back with your heals a couple inches from your glute. Drive through your heals using your hamstrings and glutes to bring your body into alignment from your knees to upper back. Perform 1-2 sets of 20-30 second holds.
90-90 Hold – Stand tall with your feet about shoulder width apart and toes pointing straight out in front of you. Kick your hips behind you and sink your body until your knees and ankles are bent at 90 degrees
Gate Open – Begin Marching in place for a few steps and than bring your knee to your waist until it is at a 90 degree angle. Next swing your knee out to the side and than bring your foot to the ground.
Gate Glosed – Begin marching in place for a few steps than bring your knee and toe up to your waist until it is bent at a 90 degree angle. Than swing your knee back around to the front of the body before you step back down.
