Page 11 - Inspire Health November/December 2016

5 Advanced
4 Bonus
Move:
4. Simple Side Plank with 5. Scissor
crunch option Extensions Tighten the core,
Roll onto the side of body; lift hips off the floor Raise both legs toward arms and butt with
and balance on one forearm. Contract the the ceiling. Keeping
abdominal muscles and bend arm gently, and them straight, lower resistance bands
allow hand to rest aside the head for balance. your left leg about 6
Come down to one knee if needed. Use your inches off the floor. * Stand on resistance
breath to guide movement. For a high option, Switch legs and repeat band with feet hip-
bring the elbow toward the midline of the on the other side. Try to width apart holding
chest and then back to start position. Hold for complete 20 repetitions handles with both
one minute and switch sides. without stopping. If this hands. Bend knees
move is too difficult or slightly, hinge forward
you feel discomfort, from hips keeping
modify by bending the
knees and starting with chest lifted. Lift
10 repetitions. elbows out to sides

of body to create
tension and engage
the arms and upper
body. Squeeze the
butt and kick the heel
slowly back and away
from midline. Keeping
tension, repeat for
1 min. on each side.
Relax between sets.

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