Muscle Conditioning: Perform one set of each of the exercises you’ve learned up to this point two to three times on alternating days and add on today’s new exercises (intermediate/advanced exercisers can try two sets). Remember to breathe comfortably throughout each exercise, exhaling as you exert and inhaling as you recover. In each of the exercises maintain proper posture and keep your abdominals pulled in.
Lower Body: Side-lying leg lifts. Lay on your side with your body perfectly straight and your abdominals contracted. Lift your top leg until it’s parallel to the floor, then lift the bottom leg to meet the top leg and then slowly lower both legs back to the starting position. Repeat eight to 20 repetitions (reps) on each side.
Upper Body: Tricep extension. Lay on your back with feet suspended in the air so that upper thighs are perpendicular to the floor and lower legs are parallel to the floor (90-degree angle at hips and knees). Keep your abdominals pulled inwards throughout the entire exercise and back neutral and completely stable. Hold hand weights and position arms so they are extended upwards towards the ceiling and wrists and elbows are positioned over shoulders. Slowly bend your elbows so hand weights lower towards the top of your head. Perform eight to 20 reps total.
Torso: Heel slides. Take your shoes off. Lie on your back with your feet on the floor and both legs bent. Place your hands on your abdominals and contract them so that your abdominal cavity is concave (pulled inwards). Stabilize your spine throughout the entire movement. Start by slowly sliding one foot out over the floor until the leg is almost straight. Then slowly slide it back into the starting position. Then attempt the same movement with the opposite leg.