#ToneUpTuesday – June 16, 2015

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Today we are working the stabilizing muscles of the back and abdomen- otherwise known as your core!

Try each exercise for 30 seconds, if you are looking for more of a challenge increase to 60 seconds.

Repeat 3 times!

 Plank with Knee to Elbow
Hold plank position with arms straight, hands on floor, keep stomach tight and bend right knee to reach up to right elbow. Return right knee to start and repeat with left.

Begin in the plank position, walk your feet up to your hands or, as close as you can, next walk your hands out away from feet into a plank position. If you have a small space, you can alternate walking your feet in and out, then your arms in and out.

 90 Degree Hip Crossover
Lay on your back, activate your stomach muscles and press your low back down into the floor. Lift your legs off the ground and bend them in a 90 degree angle, ensure that your knees are over your hips. Gently allow both knees to rotate to the right, stopping just before they touch the ground, return to start, and then repeat on the left.

 Forearm Plank with Leg Lift
Assume a plank position on your forearms, keep your abdomen and back active and strong. Your hips should be stable as you lift and lower your right leg, then your left. Repeat for time.

Please ensure that you are healthy enough for exercise before attempting

Designed By: Colleen Baughn, OTR, CES

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Vita Physical Therapy

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