2020-05-01_Good_Health

Plank and side plank with arm circles

BENEFITSWORKSTHEENTIREBODYAND
ISTHEPERFECTSTABILISINGEXERCISE
REPSHOLDFORTHECOUNTOF
REPEATONTHEOTHERSIDE

1 Start in a high pank, with your wrists
directly under your shoulders, elbows
slightly bent and rotated outwards.
Squeeze your shoulder bades
together and draw your shoulders
away from your ears.
2 Engage your bottom and inside
thigh muscles.
3 Come onto your toes and hold for
acount of 10 (see A).

4 Pace your left hand in the middle

of the mat and roll into side pank,

pushing off from the outer edgeof

your left foot rather than putting

weight into your ankle.

5 Reach your right hand towardsthe

ceiling (see B) and start four slow

controlled circles with your arm,

inhaling to reach over your head(see

C), exhaling to circle up, liftingyour

hips a little higher every time.

6 Pace your right hand back ontothe

mat into pank position and holdfor

the count of 10, then repeat onthe

other side.

Port de bras

BENEFITSCREATESBEAUTIFUL

TONEDBALLERINAARMS  

REPS SETS

1 Sitonthefloorwithastraight

spineandtakeyourarmstothe

sides,insecondposition(seeA).

2 Bringthemintoaroundball

(firstposition,seeB)infrontof

yournavel,openouttothesides

andthenliftaboveyourhead

intoanOshape(fifthposition,

seeC),thenopenbackouttothe

sidesagain(seeA).

3 Repeatthiscontinuous

movement 10 timesthenhold

armstowardsthesideforthe

countoffive.

4 Repeatthewholethingfive

timestofeeltheburn.

TIPPerformatafastpace,

keepingyourupperbodystill,

engagingyourcoreand

squeezingshoulderstogether

anddown.

A

b

C

A

B

C