BACK TO MENU 1. Lie on your back with your feet flat against the floor and knees bent. 2. Engage your glutes by squeezing them and lift your hips off the floor, driving them up towards the ceiling. 3. At the top of the movement your body should form a straight line from knees to shoulders, keeping your head facing forward. 4. At the top of the movement, pause and squeeze your glutes as hard as you can, hold for one or two seconds, and then lower down slowly to the starting position. 1. Lie flat on your back with your knees bent and feet flat on the floor. 2. Either place your hands by your forehead or cross your arms over your chest. 3. Contract your abs by pulling your belly button in towards your spine, and slide your rib cage towards your hips, ensuring your lower back remains pushed against the floor. 4. Keep your core activated as you move. 5. Lift your shoulders slightly off the floor. 6. Squeeze at the top of the movement and then lower yourself back to the starting position, ensuring to control the movement. 1. Get yourself into the press-up position, lowering yourself down so your forearms are flat on the floor. 2. Your hands should be clenched and elbows under your shoulders at a 90-degree angle. 3. Pull your lats back and down. 4. Engage your core by pulling your belly button to your spine and brace. 1. Your feet should be slightly parted to spread your weight across your lower abs. Engage your glutes. Hands a little more than shoulder-width apart. 2. Look straight ahead of you (not down), so that your head is back and your spine neutral. 3. Keep your elbows close to your torso as you push. At the top of the pressup, your arms should be straight. At the bottom, when your elbows are bent, your chest should just about touch the floor. GLUTE BRIDGES CRUNCHES PLANK PRESS-UPS
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