Day 336- Around the World Planks

This exercise requires a lot of arm strength and increases stability in the spine.

To do this exercise you will need a mat.  Start in the side plank.  Inhale as you pivot the hand and point the fingertips towards the front of the body and then exhale as you open the chest so that you are in a reverse plank.  Inhale again and then exhale as you move to a side plank on the other side.  Repeat five times to each side.

Things to think about
This exercise is quite precarious for the shoulder.  It is imperative that the shoulders are stable and congruent.  Remember to have the collarbones wide and open.  The shoulder blades should be connected to the ribcage.  Use the breath to keep your spine as long as possible.

Keep the ribs and the hips aligned so that the abdominal muscles are available to you
  

Day 335- Leg Pull Back Feet on Log

This exercise adds proprioceptive challenge to the Leg Pull Back

To do this exercise you will need a mat and a foam roller.  Start sitting with your legs lengthened in front of you on the foam roller.  Lean back so that your hands are behind you.  Inhale into the back of the ribs and then exhale as you lift your hips into the air.  Inhale again and then exhale as you press one foot further into the roller and allow the other foot to float up into the air.

Things to think about
The higher that you lift your hips the easier this exercise will be.  Make sure that you are making the longest possible spine by keeping the ribs and the hips aligned.

Slide your shoulder blades down your back to maximize the shoulder stability and tricep work.

Day 334- Leg Pull Back Hip Lift Straight Legs with Single Leg Marching

This exercise increases the strength in the back line of the body, and increases stability in the pelvis.

To do this exercise you will need a mat.  Start sitting with your legs lengthened in front of your body.  Reach your hands behind you and place them on the floor with your fingertips pointing to the side.  Inhale into the back of your ribs and then exhale as you lift your hips into the air.  Inhale again and then exhale as you reach through one leg and let it float into the air.  Inhale as you return that leg to the floor and then exhale as you lift the other leg.  Continue alternating for 5-8 repetitions

Things to think about
If your knees are hyperextended be sure that they are soft when you lift the hips.  This will allow you to use the muscles in the back of your legs as opposed to putting pressure on the ligaments behind the knees.  

The hips will want to drop towards the floor when you lift a leg.  Be sure that you are pressing the bottom leg into the ground to keep the hips high.

Day 333- Leg Pull Back Hip Lift Bent Legs with Single Leg Marching

This exercise increases in difficulty by decreasing the base of support.

To do this exercise you will need a mat.  Start sitting with your knees bent and your hands behind you.  Inhale into the back of your ribcage and then exhale as you lift your hips.  Inhale again and then exhale as you lift one leg.  Inhale to replace that leg to the ground and then exhale as you lift the other.  Continue alternating legs for 8-10 repetitions.

Things to think about
The difficulty in this exercise is in the transfer of weight.  The tendency will be to allow the hips to drop as you lift a leg.  To prevent this imagine pushing your bottom foot into the ground twice as hard to allow the other foot to float into the air. 

Make sure your neck is long and that your head is reaching away from your shoulders.  This will allow you to maintain the longest possible spine

Day 332- Leg Pull Back Hip Lift with Straight Legs

This exercise strengthens the back line of the body.

To do this exercise you will need a mat.  Start sitting with your legs long beneath you and place your hands behind you.  Your fingertips should either be pointing to the side or towards your body.  Inhale into the back of your ribs and then exhale as you press your heels into the ground and lift your hips.  Inhale as you release your hips to the ground and then repeat by lifting your pelvis again.

Things to think about
The width of the collarbones will make this exercise the most successful.  Imagine that your breastbone is emerging from between your collarbones.

If your knees are hyperextended be sure to bend them slightly when lifting your hips so that you are using your muscles.

Day 331- Leg Pull Back Hip Lift with Bent Knees

This exercise strengthens the hamstrings and triceps while opening the chest and the front of the hips.

To do this exercise you will need a mat.  Start sitting with your knees bent and your hands placed in the ground behind you.  Inhale into the back of your ribcage and then exhale as you press your hands and your feet into the ground and lift your pelvis into a table position.  Inhale as you fold at the hip sockets and then repeat.

Things to think about 

Keep your neck as long as possible by sliding your shoulder blades down your back.  If your chest is open your triceps will be strong.

Be sure that your knee alignment is strong in this exercise.  Your knees should be in line with your second and third toes.

Day 330- Side Arm Mermaid

This exercise increases the strength and support in the side of the body.

To do this exercise you will need a mat.  Start in the side plank.  Inhale into the back of your ribcage and lower your hips towards the floor.  Right before your hips touch the ground  exhale and push your hand into the ground and lift your hips into the air as the top arm floats to the side and then over your head.

Things to think about 
This exercise builds shoulder stability.  To increase the benefits be sure that your neck is as long as it can possibly be and that you are sliding the shoulder blade down your back.

To protect the wrist in this exercise, think about the four corners of your hand.  Your thumb, pointer finger knuckle, pinky finger knuckle and the lateral edge of your hand should all have equal weight.