| We add to the flexibility and strength exercises a short, yet effective core abdominal program. During the abdominal exercises you need to move in an explosive manner – quickly but with control. Play close attention to your breathing. Exhale on the exertion phase of the exercise and drive your navel towards your spine at all times. Boat Pose | ||
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| Par Level: Place the feet flat on the floor, knees bent and the chest is lifted. Focus the eyes over the knees. Roll the shoulders back and down away from the ears. Begin to lower the upper body until you feel the abdominals engaged. Pulse the upper body up and down for one to two minutes. Relax and repeat three times. Birdie / Eagle Levels: Lift the legs off the floor and maintain a 90 degree angle at the legs. Flex the feet towards your face. Begin to pump the upper and lower body towards each other in fast, explosive and controlled movements. Continue until muscle fatigue. Relax and repeat three times. Twisting Boat Pose | ||
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| Birdie / Eagle Levels: Clasp the hands together and begin to twist from the core, not the shoulders as quickly as possible for one to two minutes. Rest and repeat three times. Boat Pose With A Weighted Ball | ||
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| Par / Birdie Levels: In this pose you can use a weighted ball or light hand weight (approximately five lbs.). Repeat the Par level boat pose with the ball extended away from your body. Relax the neck muscles. Twisting Boat Pose With Weighted Ball | ||
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| Birdie / Eagle Levels: Repeat as above with the weighted ball. Focus on breathing and twisting from the core abdominals. | ||
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