Flutter Kicks

Primary Muscle Being Worked:      RECTUS ABDOMINUS
Secondary Muscle Being Worked:  HIP FLEXOR

• Lie on your back
• Place hands beneath you butt
• Bend knees slightly
• Raise legs off floor about 6 inches
• Create scissor-like motion with legs moving up and down

Single Leg Bridge

Primary Muscle Being Worked:      GLUTE, HAMSTRING
Secondary Muscle Being Worked:  QUADRICEP, CALF, LOWER BACK, CORE (lumbo-pelvic-hip complex)

• Lay on your back in bridge position
• Knees bent with feet flat on ground
• Keep hands to your sides
• Extend left leg and keep knee soft
• Raise hips up. Simultaneously you will tighten abdominal and glutes (Breathe OUT)
• Body should form straight line from right knee to chest
• Hold for 2 secs and slowly lower hips to ground (Breathe IN)
• Alternate sides
• (For more difficulty, try holding for longer period of time. Ex. 20-30 secs)

Mountain Climbers

Primary Muscle Being Worked:  ABDOMEN, GLUTE, QUADRICEP, HAMSTRING
Secondary Muscle Being Worked:  DELTOID, TRICEP, CHEST, UPPER BACK

• Begin on all fours
• Place hands a little wider than shoulder with apart
• Hands below the shoulder
• Place feet together, legs straight
• Drive left knee forward directly under hip
• Return left foot back to starting position and immediately drive right knee forward
• Alternate sides with a pace that you can control