March 25, 2013
The battle continues with these exercises that provide new challenge to the muscles that make up the core. Try these two moves and let us know which one wins your vote!
Reverse Table Top with Leg Lifts
Begin in a seated position on your mat with knees bent and feet flat on the floor and place your palms on the mat behind you with the fingertips pointed towards the heels. As you exhale, press up into a reverse table top position keeping your core engaged to maintain proper alignment throughout the exercise. Slowly lift the right foot off of the ground and extend the right knee, keeping it in line with the left as you press through the right heel. Return the right foot to the mat and repeat on the opposite side for one complete repetition, avoiding letting the hips drop down toward the ground during the movement. Complete a total of 8-10 repetitions.
Begin in a seated position on your mat with knees bent and feet flat on the floor as sit up tall on your “sitting bones” to find balance. Slowly pick both feet up off of the mat keeping the knees bent 90 degrees as you come to high boat pose, reclining the torso back slightly as you keep the core engaged and the spine long. As you inhale, lower back with control to low boat pose, extending the legs out in front of you hovering the lower extremities and the torso close to the floor. As you exhale, rise back up with control into high boat pose. Complete 8-10 repetitions.
By the American Council on Exercise