October 19th - Braced Abs

- Lie face up with your legs extended and arms overhead. Engage your core so your lower back gently presses against the floor.
- Simultaneously lift one leg up and reach your arms up to your foot.
- Keep your core engaged as you lower.
- Alternate sides for 40 sec, then rest for 20 before the next move.

- Start in a high plank with your hands shoulder-width apart, shoulders stacked directly above your wrists, and your core and glutes engaged.
- Lift your hips toward the ceiling, coming into a Pike or Downward Dog position.
- Holding the pike, lift your right hand and rotate under your body to tap your left toe (or knee or shin as your flexibility allows).
- Return your right hand to the floor, then lower your hips to return to the high plank.
- Alternate sides for 40 sec, then rest 20 before the next move.

- Start sitting with your knees bent.
- Lean back, extend your legs, and raise your hands over head.
- Contract your core to press your lower back into the floor.
- Hold your legs and mid-back off the floor, in the shape of a banana
- Point your toes, squeeze your thighs together, and squeeze your glutes.
- Pause, then reverse the movement to return to the starting position.
- Repeat for 40 sec, then rest for 20 before the next move.

- Start in a high plank with hands shoulder-width apart, shoulders stacked above your wrists, and core engaged.
- Keeping your core tight, draw one knee to your chest.
- Return to the start position and immediately draw your other to your chest.
- Repeat for 40 seconds, keeping proper form with your core engaged and back flat throughout. Rest for 20 before the next move.

- Shift your weight to your left leg, and while keeping a slight bend in your left knee, hinge at your hips and lean forward, extending your right leg behind you.
- At the bottom of the movement, your torso and right leg should be almost parallel to the floor.
- Keeping your core tight, push through your left heel to return to standing. Tap your right toe lightly, keeping the weight on your left foot.
- Repeat on the same side for 40 sec, then rest for 20 before the next move. You'll hit the other side on Round 2.

- Start in a forearm plank position, with your elbows directly under your shoulders, core engaged, and hips level.
- Reach one hand forward and tap the floor in front of you. Return your hand and reach forward with your other hand.
- Alternate sides for 40 seconds, then rest for 20 before the next move.

- Start sitting with knees bent and your arms reaching straight overhead.
- Exhale, drawing navel toward spine while rolling back onto tailbone, curving spine into a "C" shape.
- Inhale and realign spine as you straighten up back to start position.
- Repeat for 40 sec, then rest for 20 before the next move.

- Lie on your back with arms and bent legs extended over you.
- Simultaneously, reach your left arm backward over your head, and extend your right leg.
- Move slowly and steadily, avoiding twisting or movement of your hips and abs. Stop each movement just before your arm and leg touch the ground.
- Perform the same movements on the opposite sides, alternating sides for 40 sec, then resting 20 before the next move.

- Lie face up with your legs extended and arms overhead. Engage your core so your lower back gently presses against the floor.
- Simultaneously lift one leg up and reach your arms up to your foot.
- Keep your core engaged as you lower.
- Alternate sides for 40 sec, then rest for 20 before the next move.

- Start in a high plank with your hands shoulder-width apart, shoulders stacked directly above your wrists, and your core and glutes engaged.
- Lift your hips toward the ceiling, coming into a Pike or Downward Dog position.
- Holding the pike, lift your right hand and rotate under your body to tap your left toe (or knee or shin as your flexibility allows).
- Return your right hand to the floor, then lower your hips to return to the high plank.
- Alternate sides for 40 sec, then rest 20 before the next move.

- Start sitting with your knees bent.
- Lean back, extend your legs, and raise your hands over head.
- Contract your core to press your lower back into the floor.
- Hold your legs and mid-back off the floor, in the shape of a banana
- Point your toes, squeeze your thighs together, and squeeze your glutes.
- Pause, then reverse the movement to return to the starting position.
- Repeat for 40 sec, then rest for 20 before the next move.

- Start in a high plank with hands shoulder-width apart, shoulders stacked above your wrists, and core engaged.
- Keeping your core tight, draw one knee to your chest.
- Return to the start position and immediately draw your other to your chest.
- Repeat for 40 seconds, keeping proper form with your core engaged and back flat throughout. Rest for 20 before the next move.

- Shift your weight to your right leg, and while keeping a slight bend in your right knee, hinge at your hips and lean forward, extending your left leg behind you.
- At the bottom of the movement, your torso and left leg should be almost parallel to the floor.
- Keeping your core tight, push through your right heel to return to standing. Tap your left toe lightly, keeping the weight on your right foot.
- Repeat on the same side for 40 sec, then rest for 20 before the next move.

- Start in a forearm plank position, with your elbows directly under your shoulders, core engaged, and hips level.
- Reach one hand forward and tap the floor in front of you. Return your hand and reach forward with your other hand.
- Alternate sides for 40 seconds, then rest for 20 before the next move.

- Start sitting with knees bent and your arms reaching straight overhead.
- Exhale, drawing navel toward spine while rolling back onto tailbone, curving spine into a "C" shape.
- Inhale and realign spine as you straighten up back to start position.
- Repeat for 40 sec, then rest for 20 before the next move.