To perform this core
exercise which targets your lower back, glutes and hamstrings:
·
Sit down with legs
positioned pointing directly out in front of you.· Place your arms behind you with hands palm down on the floor. Straighten your arms and turn your hands inward so that your fingertips point towards your back. Keep your hands flat against the floor.
· Inhale and press up, lifting your hips up towards the ceiling. Do not allow your tail to sag. Try to maintain a straight line from your shoulders to the heels of your feet. Keep your head in alignment with your spine (not tossed back, or tucked in).
· Exhale once you have lifted your core. Maintain a slow, steady breathing.
Hold this formation for 20-60
seconds.
For a more advanced
workout, extend one leg as Kim is doing below, and hold. Point the toes on your extended leg. Build to 30 seconds on
each leg.
Kim's Expert Trainer Tip: Planks offer a great opportunity to work out even when you have no workout equipment. You can do them anywhere, even under the Christmas tree!
