I hope you are incorporating everything from the previous weeks. This week we are re-shaping! Today I want you to find your baseline times for each of the poses below. Write them down - we will work on improving them this week.
Challenge Summary: This week I want you to practice a few "poses" to build up core strength. They include plank, wall sits, and superman.
Notes about the Challenge: Doing any of the poses incorrectly is not beneficial and can be harmful, in fact. If you experience joint pain at any point, stop the exercise. However, if your muscles are burning, you are doing it right - carry on!!
Please follow the following guidelines:
For Plank:
1. Get in the push-up position, except put your forearms on the floor instead of your hands. You should have your elbows lined up directly underneath your shoulders. Your toes should be on the ground.
2. Squeeze your butt and tighten your tummy.
3. Keep your back straight and your neck neutral - don't look way up or way down.
4. Hold the position for as long as possible (30 - 120 seconds). Rest 30 seconds and repeat 2 times.
For Wall-Sits:
1. Put your back against the wall with your feet hip width apart.
2. Slide down until your hips and knees both form 90 degree angles - as though you are sitting in a chair. You may need to adjust your feet - keep your knees directly over your ankles.
3. Extend your arms in front of you just below shoulder height.
4. Hold the position for as long as possible (20-60 seconds). Rest 30 seconds and repeat 2 times.
For Superman:
1. Lay on face down on the floor with arms extended in front of you (in "flying" position).
2. Lift your arms and legs simultaneously about 6 inches off the ground.
3. Hold this position for a count of 10 and rest for a count of 10. Repeat 10 times.
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