Lifting one arm or one leg - and holding it there - will take a plank up a notch. Get into a high plank position, then complete a Bird Dog, lifting one arm and the opposite leg simultaneously.Īs with all advanced exercises, maintaining a straight spine is key here. You’ll need lots of power and strength for this move. Instead of stepping your feet back up from kneeling, jump them. The higher the surface, the more challenging it will be. Put your feet on an elevated surface, like a bench or a step, and complete an elevated pike pushup. Elevated pike pushupsĮlevating your feet in a pike pushup will make this version the hardest. Jumping exercises - often known as plyometrics - require you to give it your max effort for a short interval of time.īecause of the power and strength they require, you’ll feel the burn quickly.Īdd a jump to your lunge, really exploding up in each rep, to challenge yourself. To get it done, assume a pushup position and lift one leg off the ground, then complete the pushup. Lifting one leg will again put more weight into your other three limbs, thus creating more of a challenge. To perform, complete a squat with your arms extended overhead throughout. Overhead squatĮxtending your arms overhead will challenge your mobility and range of motion in your upper body, as well as give your lower body the benefits of a squat. Complete the same number of reps on both legs. Keep your foot flexed throughout the movement. Lifting the foot then extending the leg straight out will make a single-leg bridge even more difficult. When the intermediate routine becomes a breeze, take a stab at these advanced moves.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |