Thursday move of the day: Tabletops. If youre looking for an exercise to build stability and strength in your core, the tabletop is ideal for you. This exercise is simple to learn, requires no equipment, and can be performed anywhere! How to: Start in a seated position with your feet flat on the floor in front of you. Place your hands underneath your shoulders so that your fingertips point towards your hips and your elbows point behind you. Press your hips up towards the ceiling to come to the Tabletop. Your shoulders, hips, and knees should be in a straight line and your shoulders should be directly over the top of your wrists. Hold the Tabletop for 30-60 seconds. While maintaining the hold, contract your glutes/abs for 10 seconds and then release the contraction for 10 seconds. One way to do this is to release the hold all together by bringing the bum down to the ground for half a second and then raising it back up. As you get stronger, you can increase your glute/ab contraction until youre eventually contracting for the entire 60-90 seconds. In this clip I am also adding a leg extension, which challenges the lower part of the core even more and adds a leg element. See how long you can hold the tabletop for!
Posted on: Fri, 20 Jun 2014 00:53:46 +0000
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