What is a crawl

What is a...

Name of exercise

Crawl

What's it for?

Strengthening the core and stabilising the shoulders.

Top tips

  • Start on your hands and toes in a string pressup position.
  • Keep your belly up and bum tucked, don't let your belly collapse.
  • Crawl forwards and then backwards at a comfortable pace.
  • Goal is to keep your belly up and bum tucked.

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What is a crab walk

What is a...

Name of exercise

Crab walks

What's it for?

Good for your core and helps you stabilise your shoulder and hips joints.

Top tips

  • Keep a strong pressup positions.
  • Keep your belly up and bum tucked.
  • Walk your arms and legs sideways, both left and right.
  • Minimise sagging of the belly and rolling of the hips.

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What is an abdominal crunch

What is a...

Name of exercise

Abdominal crunch

What's it for?

Works your belly/abs/core.

Top tips

  • Curl your shoulders up off the floor.
  • Press your lower back firm into the floor.
  • Easier version - hands on your thighs.
  • Medium version - hands across your chest.
  • Harder version - Hands behind your head.

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What is a Cannonball Crunch

What is a...

Name of exercise

Cannonball crunch

What's it for?

Core/abs.

Top tips

  • Stretch your feet one way and your arms the other.
  • Then crunch tight like a cannonball and touch your heels.
  • When stretched, don't let your lower back arch off the floor.

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What is a Flutter kick

What is a...

Name of exercise

Flutter kicks

What's it for?

Core/abs.

Top tips

  • Laying flat on your back.
  • Keep your lower back squashed tight against the floor.
  • Kick your legs from the hips.
  • Vertical legs are easier, horizontal is harder.
  • Don't let your lower back peel off the floor.

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What is a Reverse Crunch

What is a...

Name of exercise

Reverse crunch

What's it for?

Core/abs.

Top tips

  • Vertical legs.
  • Drive the legs vertically up and control the landing.
  • Swinging your legs and using momentum is easier and less controlled.

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What is a Squat Thrust

What is a...

Name of exercise

Squat thrust

What's it for?

Cardio, core.

Top tips

  • Start in a strong plank position, with belly up and bum tucked.
  • Jump both feet up close to elbows.
  • Jump both feet back to the same strong plank position you started in.
  • Don't let your belly sag.

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What is a Starfish

What is a...

Name of exercise

Starfish

What's it for?

Glutes and core.

Top tips

  • Make sure you can hold a strong side plank before trying this.
  • Keep your hips up and forwards.
  • Don't jack knife at the hips.
  • The top leg moves by leading with the heel.

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Weekly workout plan – 24/01/20. Bums and tums!

Weekly Workout Plan
Weekly workout plan

Introduction

Sometimes we just need some quick, simple instructions to tell us to get in gear and move. Say hello to the Weekly Workout Plan!

Nothing fancy, just follow the instructions, do as it says and work as hard as you can. Once you have finished, feel free to crack on with the rest of your day and enjoy!

So here goes....

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What is a Sit up

What is a...

Name of exercise

The Sit Up.

What's it for?

Works your belly and your legs.

Top tips

  • Easy version, hands on your thighs
  • Medium version, hands on your chest
  • Harder version, hands behind the head
  • Do not anchor your feet under something heavy.

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