Exercises

You know the Basis??? Situps and pushups!!!!

Here are a few site to check out:

http://www.excellencethroughexercise.com/

http://www.tulsagymnastics.com/Routines%20folder/Arms%20and%20Shoulders/arm_shoulders.html

http://www.tulsagymnastics.com/Routines%20folder/Legs/legs.html

http://www.tulsagymnastics.com/Routines%20folder/Strength%20and%20Conditioning%20Abdom/strength.html

Here are a few you might not know!!!

Crunches with a towel

1. Lie on your back. Hold the ends of a hand towel under your head to support your neck and head, and lift your legs straight up in the air.

2. Curling torso up, cross the left elbow toward the right knee. As you curl, bring right knee into your body in a crisscross motion to target obliques; alternate legs. Be careful not to pull on your neck.

Ab Roll

1.. Lift both legs so knees are in front of your hips, hands behind head. Hold a weight between your knees.

2. Exhale and contract abs to curl shoulders slowly off floor and tilt pelvis slightly forward. Hold the post for 10 counts, then lower and repeat.

Squat Lifts

1. Stand with feet hip-width apart, toes pointing forward. Hold dumbbells with both hands on lower back. Lower into squat position, hips back, body weight in heels, leaning forward with back flat, knees bent to about 90 degrees. Squeeze glutes to stand. Do one set.

2. As legs straighten, extend right leg to side. Lower and repeat. Do two sets, then switch sides.

Side Lunge

Stand tall and hold weights against your chest with arms crossed. Take a giant step to the side with your right foot, toes turned out. Bend right knee, pressing hip back and leaning upper body forward to lunge down to right. Do two slow sets. Switch sides and repeat.

Leg Raises

1. Begin by laying on your back with your hands under your butt.

2. Raise your legs about a foot off the ground and hold them there.

3. Keep your knees slightly bent. If you feel any strain on your lower back, Bend your knees a little more.

4. Raise your legs until your feet are above your pelvis

5. Thrust your feet in the air towards the ceiling.

6. You should breathe out at this point.

7. Keep contracting the abs raising the pelvis out of the cradle of your hands

8. Lower your buttocks back to your hands, leaving your feet above your pelvis.

9. Lower your legs back to the initial position.

Leg Pull - Ins (jellie bellies)

1. Lie on your back

2. Keep your arms along side your body with the palms down or up to push past knees.

3. Raise your thighs and bring your knees up until the upper legs are perpendicular to the floor.

4. Raise your pelvis up towards your shoulders until the hips are off the floor.

5. Push down with your hands to help raise your hips and ensure adequate rotation of the pelvis

6. Keep your knees bent

7. Your head and shoulders should remain relaxed throughout upward movement

8. Repeat motions quickly.... to your full count

Ab Crunch

1. Lie on your back with your hands crossed over your chest. You can also place your hands on the sides of your head.

2. Place your feet on the floor with your feet away from your butt and your legs bent.

3. Lift your body slowly, keeping your feet on the ground.

4. Elevate your shoulders off the ground and crunch your chest towards your hips

5. Hold for a two counts

6. Lower your body slowly to the starting point

Quarter Crunch

1. Lie on your back with your hands crossed over your chest. You can also place your hands on the sides of your head.

2. Place your feet on the floor with your feet away from your buttocks and your legs bent.

3. Lift your body slowly, keeping your feet on the ground

4. Elevate your shoulders off the ground, but only 1/4 of the way towards your pelvis

5. Hold for a two count

6. Lower your body slowly to the starting point.

Cross-Knee Crunch

1. Lie on your back with your hands crossed over your chest. You can also place your hands on the sides of your head.

2. Place your feet on the floor with your feet away from your buttocks and your legs bent.

3. Lift your body slowly, keeping your feet on the ground

4. Elevate your shoulders off the ground and crunch your rib cage towards your pelvis only this time crunch diagonal so each shoulder touches the oppositie hip, alternate shoulder to hip touching

Front Body Cross

1. This can be done either sitting or standing

2. Keep your shoulders square

3. Reach across your body with the right arm

4. Your left hand should be holding the right arm just beyond the elbow

5. Press your right arm closer towards the body. You will feel tension in the shoulder.

6. Maintain this position for ten to fifteen seconds

Don't forget to switch Arms!!!

Behind the Head Arm Stretch

1. Do sitting or standing

2. Drop your chin to the chest.

3. Reach your right arm straight up overhead, palm forward

4. Bend your elbow and drop your right hand to the back of the neck.

5. Reach over head with your left arm and grab below the right elbow, slowly pulling the right arm to the left

Hand Stretch/Wrist Stretch

1.Sit or stand

2. Extend right arm out with palm facing up

3. Grasp right fingers with left hand, and gently pull right fingers back and towards your body.

4. Maintain position for ten to fifteen seconds

Kneeling Forearm Stretch

1. Kneel on the ground

2. Palms should be with fingers pointing back toward knees

2. Lean backwards while keeping palms flat to the floor

4. Maintain position for ten to fifteen seconds

Kneeling hip flex

1. Kneel on ground with right knee bent

2. With your right foot extended forward and left knee on the ground

3. In step down

4. Keeping the front foot stationery and with back and chest up tall.

5. Hands on right thigh

6. Shift weight forward onto the right heel

7. Maintain position for ten to fifteen seconds

Outer hip Stretch

1. Lay on the ground with your knees bent *

2. right ankle on the left thigh just below left knee

3. Reach around the left leg with both hands and gently pull the left knee up and towards the body

4. Maintain position for ten to fifteen seconds

* switch legs in step 1

Prone Hip Stretch

1. Knee on the ground on hands and knees

2. Slide right knee forward with right foot moving toward the left side of body

3. Slide left leg back keep it straight with instep down

4. Lower yourself down to your elbows

5. Right foot should be under left hip

6. Maintain your position for ten to fifteen seconds

Seated Inner Thigh Stretch

Sit tall on mat with knees bent, bottoms of feet together, feet close to body.With hand on knees, lean chest forward slightly as you push knees down. Feel mild tension in inner thigh. Hold 15 Seconds.

Inner Thigh V Stretch

Sit tall on mat with legs apart as far as comfortable, feet flexed. Slowly lean forward from the hips, with hands flat to the floor. Feel mild tension in inner thighs. Hold 15 seconds

Standing Inner Thigh Stretch

Stand with legs apart, feet pointing straight ahead. Bend forward at the hips, and place both palms down on the floor. Bend right knee as you move right hand toward the right foot. Transfer weight to the right heel as left toes come up off the floor. To protect the knees, be sure that the weight is on the right heel rather than toes. Feel m ild tension in the left innter thigh. Hold for 15 seconds then repeat on the other side.

Supine Hamstring Stretch

Lie on mat with knees bent, feet flat on mat. Lift right leg, with leg straight, knee soft (slightly bent), foot flexed. With both hands reach around right leg. Keep hips to the mat as you gently pull right leg toward your body. Feel mild tension in back of upper right leg. Hold 15 seconds, repeat on other side.