Fast And Fun Core Galore On FeetUp
23 STEPS
Forarms on pad, shoulders over elbows, round spine and hollow belly as much as possible 5x
1
On your last hollow pull belly button to spine and slowly roll up to standing
2
Hands on front of pad, step back, stretch it out, shake your head and wiggle your hips!
3
Bring chest forward into plank. Keep belly pulling up toward spine. Squeeze butt and core. 10-15 sec
4
Sit down like it’s a toilet! Feet in front of wood legs, arms up. Slowly roll back just a little!
5
For added challenge bring one foot at a time up to cross bar
6
Straighten one leg at a time, bring in back and switch.
7
Maybe raise both legs and even bring them toward straight? Be VERY careful not to fall off the back!
8
Time to invert! Place shoulders down and walk feet in close bringing hips over shoulders
9
Easiest variation: bring one leg at a time into a tuck balancing on shoulders
10
Medium variation: Take a tiny hop and bring legs into tuck, then straighten legs toward ceiling
11
Hard variation: Keeping legs straight roll onto toes and pike up with straight legs
12
Hardest variation: Hands down and place them flat along wooden legs. Pike up using just core!
13
Straddle, pike toward floor bringing feet together only as low as you can go without coming off!
14
Straddle again as you press back up, bringing feet together at top
15
Try pressing up with legs together and vice versa!
16
Had enough of that? Bring hands up to grip wood and lean hips back piking legs over your head.
17
Maybe find balance while keeping core compressed and bring hands off slowly reaching toward feet?
18
Bring hips back over shoulders and shoot legs straight up toward ceiling
19
Come into tuck, then shoot legs straight up 3x
20
Bring feet back to the ground. Stand up slowly while blood rushes out of your head!
21
Take a core stretch of your choice
22
Take deeper back bend depending on your flexibility. Wiggle it out and your done!
23