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Bodyweight Russian Twist
Beginner
1
Hover your heels just off the ground.
2
Stick your chest out and maintain a flat back. Make all the movement happen at your mid and upper spine.
3
Point your chest to the left, then rotate at the spine until your chest is pointed right.
Side Plank Up Down
Intermediate
1
Start with your elbow and hip on the ground. Either neutral fist or flat hand on the ground.
2
Begin in a side plank position, and then drop your hips to the floor.
3
Pull your hips back to the ceiling to finish the rep.
Side Plank Reach Through
Advanced
1
Begin in an elbow side plank position.
2
Reach for the ceiling with your off hand.
3
Rotate at the mid and upper spine and reach through the open space between the floor and your torso.
4
Reach backwards, and then rotate back into the starting position.
Elbow Side Plank
Novice
1
Press your elbow into the floor.
2
Pick your hips up off the ground and maintain this position for the allotted amount of time.
3
Make sure you don't let your chest fall forward or backward.
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