Bear Crawl Exercise Steps:
Step 1:
Crawl into a push-up position, keep your hands beneath your shoulders and keep your back strong & your core engaged and your feet at hip distance apart. Rest on your toes and keep your heels off the floor.
Step 2:
Begin to move forward by simultaneously moving the right hand and the left leg forward with a crawling motion. Immediately after placing weight on the right hand and left leg. Switch to move the left hand and right leg forward. Imagine that you are crawling beneath the load net and keep the body relatively low.
Continue doing this till you reach your rep target.
Side Plank Exercise Steps:
Step 1:
Lie on the right side with your legs straight and feet stacked up on top of each other.
Step 2:
Place your right elbow under your right shoulder with your forearm pointing away from you and your hand balled into a fist with your neck neutral, breathe out, and brace your core.
Step 3:
Lift your hips off the mat so that your body is supported by your right forearm, the elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head. Hold this position for the duration of the exercise.
Elevated Side Plank Exercise Steps:
Step 1:
Start in the same position as you would do for a traditional side plank. Keep your neck neutral and core braced.
Step 2:
Lift your hips off the mat with the palm of your supporting hand directly under your lower shoulder with your fingers, facing away from you. Reach your top arm up towards the ceiling.
Step 3:
Hold this position for the duration of the exercise.
Bicycle Crunch Exercise Steps:
Step 1:
Lie down on your back, bend your knees and plant your feet on the floor hip width apart.
Step 2:
Place your arms behind your head pointing your elbows outward. Brace your abs, lift your knees, to a 90 degree angle and raise your upper body. This is your starting position.
Step 3:
Exhale and rotate your trunk moving your right elbow to left shoulder and vice versa. Simultaneously doing a cycling movement with legs. Pause at this position. Exhale, and then move your left elbow to right knee and extend your left leg and pause at this position. This completes one rep.
Forearm Plank Exercise Steps:
Step 1:
Get in the push-up position. Only put your forearms on the ground instead of your hands.
Step 2:
Your elbow should line up directly underneath your shoulders. Toes on the ground. Squeeze your glutes and Brace your abdominals. Keep a neutral neck and spine, create a street strong line from Head to Toes a plank. Hold that position.
Weighted Crunch Exercise Steps:
Lie on your back with knees bent and anchor your feet properly. Hold a dumbbell with both your hands at your chest level. Keep your chin tucked in and breathe out as you crunch up.
Continue doing this till you reach your rep target.
Crunches Exercise Steps:
Lie on your back with knees bent. Keep your hands on the side of your head. Keep your chin tucked in and breathe out as you crunch up.
Continue doing this till you reach your rep target.
Push up Plank Hold with Dumbbells Row Exercise Steps:
Step 1:
Hold the three strict point, inclined plank position. Take a wide stance, keep your heel hip and shoulder in the same line.
Step 2:
Grip a dumbbell tight on your right hand and keep chest up. Brace your core and roll the double towards your stomach in a slow controlled manner. Breathe in at the bottom position and repeat the movement.
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