Washboard Abs
Side Plank #1
Target: Strengthen your waist muscles to create a stable core for lateral and rotational activities
Added Benefit: Strengthens shoulder stabilizers
Action: Keeps your spine in a neutral position with your ears, shoulders, and hips in alignment. Make sure your elbow is lined up directly under your shoulder. Hold the pose for 10-20 seconds, and complete 3 sets on each side.
Variation: You can use your bottom knee to support your body weight
Side Plank #2
Target: Strengthen you waist muscles to create a stable core for lateral and rotational ativities
Added Benefit: Strengthens shoulder stabilizers
Action: Keep your spine in a neutral position with your ears, shoulders, and hips in alignment. Make sure your elbow is lined up directly beneath your shoulder.
Variation: Two elevated legs will increase the workload of your waist muscles
Elbow Plank
Target: Strengthen your abdominal muscles and lower back muscles to help create a stable core for spine flexing and extending
Added Benefit: Strengthens shoulder stabilizers
Action: Keep your spine in a neutral position with your ears, shoulders, and hips in alignment. Make sure your elbows are lined up directly under you shoulders. Hold the pose for 10-20 seconds for 3 sets with equal rest time between each set.
Variation: Spread your feet apart, just beyond your shoulders’ width, for greater stability. Keep your feet close together to challenge yourself
Mountain Climbers
Target: Strengthens abdominal muscles and lower back muscles to create a stable core for spinal flexing and extending
Added Benefit: Strengthens shoulder stabilizers and triceps, primarily the rotator cuff and muscles on the backside of the arms
Action: Start in a straight elbow plank, or push-up position. Keep your spine in a neutral position with your ears, shoulders, and hips in alignment. Make sure your elbows and wrists are lined up directly beneath your shoulders. Bring your left knee towards your chest without letting your toes touch the ground. Return to the starting position, then repeat the process with your right knee. Perform 3 sets for 20 seconds each.
Variation: Add speed and increase time to 30 seconds for greater challenge
Hanging Knee Raises
Target: Strengthens abdominal muscles to create a powerful and stable core for spinal flexing
Added Benefit: Strengthens shoulder stabilizers, primarily the serratus anterior and latissimus dorsi
Action: Depress your elbows and arms into the sling in order to activate your serratus anterior and latissimus dorsi for proper posture. Bring your knees to your chest while keeping your elbows pointing forward and your uppper arm parallel to the ground. Return to your starting position. Perform 10 repetitions for 3 sets each.
Windshield Wipers
Target: Strengthen your waist muscles to create a stable and powerful core for lateral and rotational activities
Action: Start on your back with your knees to your chest. Keep your pelvis in a slight tilt (hip bones toward your ribcage), rotate both of your knees toward your right elbow, return to center, then rotate both knees to the left side and return to center position. Perform 10 repetitions to each side for 3 sets.
Variation: Straighten your knees and extend your toes toward the ceiling (directly above the belly button) and lower your feet ward your right hand, return to center, then rotate both toward your left hand and return to center position. Perform 10 repetitions to each side for 3 sets.
For more information about Sandra, her workouts, and her Fitness Rehab gym make sure to visit her website!
