Plank with Pelvic Rotation
Benefits:
- Works all four abdominal muscles with emphasis on the obliques.
- Assists with rotatory movements during digging, reaching, one-arm blocks, spiking.
How To:
- Lie face down on the floor with elbows propped under the shoulders (sphinx position).
- Pull your navel into the spine and lift the rest of the body up so you are resting on your elbows and toes.
- Push back through the heels to activate the legs and keep the navel into the spine.
- Lower right hip down to ground about 1 to 2 inches by rotating in the lumbar spine, then repeat on the opposite side.
- Repeat 20 times each side.
Bicycle
Benefits:
- Works all four abdominal muscles.
- Assists with digging, reaching for the ball on an angle, spiking.
How To:
- Lie on your back with knees bent, feet on the floor.
- Clasp hands behind your head, elbows out to the side.
- Bring both knees up into tabletop position (hips and knees bent to 90 degrees).
- Bring the head and shoulders up and rotate the right elbow to the left knee while the right leg extends out straight.
- Repeat 10 times slow each side, 10 times fast each side.
More: 7-Minute Cardio Circuit to Blast Fat
Pike
Benefits:
- Works all four abdominals.
- Assists with spiking the ball.
How To:
- Lie on your back with arms overhead.
- Pull your navel into the spine and at the same time, lift your arms and legs straight up into the air to touch.
- Try to keep your back flat and not rounded.
- Repeat up to 10 times.
Double Leg Raise, Scissors
Benefits:
- Works lower abdominals.
- Assists with running in the sand and powering the legs.
How To:
- Lie on your back with arms at your side.
- Pull your navel into the spine.
- Lift both legs up at once until they are perpendicular to the floor.
- Slowly lower back down. Don't let your back arch up off the floor.
- Add a scissor kick vertically and horizontally up to a few inches (legs stay straight and move up and down or side to side and crisscross each other).
- Repeat up to 20 times.
Always speak with your doctor before starting any new fitness program.
More: 30-Day Plank and Push-Up Challenge
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