Delicious and Adorable: Strawberries!

Happy Sunday Funday, Akrosphere Families!
 
Who can believe that it’s March 31 already and that April 1 is tomorrow???  Boy, time sure flies by!  The coming of April means that strawberry season is here!  Yes, it’s true!!!!  Strawberry season in Georgia starts in March and ends in June, so we’re actually in the thick of it as we speak.  
 
Today, there are over 600 varieties of this delicious and adorable fruit, and it’s actually one of the top 10 fruits and vegetables for antioxidant content.  According to Medical News Today, strawberries can actually reduce the risk of heart disease, stroke, certain cancers, and constipation in certain populations.  They can also provide folic acid during pregnancy and help regulate blood pressure and diabetes.  They’re pretty much an awesome food, if I do say so myself.  Also, as if you needed one more reason to start eating more of them, one cup of strawberries contains 160% of the daily recommended quantity of Vitamin C for only 50 calories!  For the complete article, you can visit: https://www.medicalnewstoday.com/articles/271285.php
 
Now, I happen to love my strawberries plain and on their own, but if you’re looking for a tasty and nutritious snack for your little ones, here’s a link to a super easy recipe from Tasty Spatula for homemade strawberry fruit rollups: Strawberry Fruit Rollups.  Did I mention the recipe is homemade?  Seriously, it’s so easy – there are only three ingredients in this recipe: strawberries, sugar, and lemon.  Give it a try, and let us know how they come out!
 
 
Alright, families, that’s it for me…as in not just today but in general.  Next week, you’ll be hearing from your new Director of First Impressions and blog contributor, Coach Mar!  It’s been amazing writing these blog posts and sharing some nifty knowledge with y’all, but I’m onto some year round warm weather, palm trees, and all of the pineapple my little taste buds can handle!  See you all down the road!
 
Big Circus Hugs and Smiles, 
Angelica  0=)
 
 

How to Overcome Stage Fright

Happy Sunday Funday, Akrosphere Families!
 
Believe it or not, we’re only 2 months away from the end of the school year, which means that the Spring Showcase is upon us!  While some students live for the stage and always want to be the center of attention, many students are often overcome with stage fright.  And you know what?  You can still live for the stage and get butterflies before a show; I know that I do right before I perform!  “ARTSEDGE” reports that the “root of the nerves varies from child to child, whether it’s being afraid to make a mistake or embarrassed to perform in front of peers. But theater teachers agree that stage fright can be overcome for the vast majority of children.”
 
Here are a few tips for overcoming stage fright and how best to prepare for a show: 
 
-limit your sugar and caffeine intake the day of the show
-eat a healthy meal and keep a healthy snack on you 
-be well hydrated
-get enough sleep in the days/weeks leading up to the show
-breathe
-be prepared!!!  This means coming to Open Gym in the weeks leading up to the show to rehearse the sequence that will be performed in the show
-take notes in your notebook so that you know what the sequence is and can review it in your mind at home
-don’t focus on what could go wrong; instead, visualize your success!
-avoid thoughts that produce self doubt
-set an intention/goal with the performance that does not revolve around perfection.  
-shift the focus off of yourself and instead on your audience and their enjoyment throughout your performance (do you need to be perfect in order for your audience to enjoy themselves?  No, you don’t.)
-connect with your audience, smile, and slow down on stage
-connect with your peers backstage.  They’re most likely nervous too, so support each other!
-know that you are there to HAVE FUN.
 
And parents, I know that YOU want to see your children on stage, but please don’t push them to perform if they don’t want to.  Some children just love coming to classes and have no interest in performing; please respect that.  Don’t be the source of their future trauma (ie. “my parents MADE me do these stupid recitals when I was young, and I hated it”)…just don’t.  If your child wants to perform, they’ll let you know!  If they don’t want to perform, we still love them as students and want them to reap the most from coming to classes despite not performing.  And btw, parents, these tips aren’t just for our youthful students; you can totally use these tips too for presentations at work, etc.  You’re welcome!

See you next week, 

Angelica  0=)

Are You Helping or Hurting Your TVA Muscle with Your Hollow Body Hold?

Hey, everybody!  We had to cover some serious content last week about why it’s a godawful idea to rig aerial equipment at home, but now that we got that out of the way, let’s return to our segment on the transverse abdominal (TVA) muscle.  As promised, this week’s blog post is all about the hollow body hold exercise.  This one’s a biggie in the world of Circus; in fact, we do this exercise in almost all of our classes’ warmups.  What exactly IS a hollow body hold, you ask?  I’m so happy to tell you!  The hollow body is the shape one’s body makes when it is hollow or concave, when lying on the back.  Both the feet and shoulders (and thus the legs and head) come up off the ground so that only the core is working to stay grounded and keep everything lifted.  When we hold that position for time, it’s called a hollow body hold, and in Circus class, we try to get our kids to hold that position for 30-60 seconds.  

Here’s the thing, we want the TVA muscle to be doing the heavy lifting in this exercise, and unless you’re doing the exercise properly, your TVA muscle won’t reap the benefits like it should.  Remember, the transverse abdominal muscle lives under the rectus abdominis (ya know, your sought after six-pack muscle), so if you’re not engaging that lazy transverse abdominis, that six pack muscle is going to take over and be happy to do all of the work.  How do you know if you’re doing it right or wrong?  You know what loaf of bread looks like, right?  Well, when you’re lying in your hollow body position, if your six pack muscle is doing all of the work, your stomach will look rounded/convex, just like a loaf of bread.  If you’re doing the exercise correctly and using the TVA muscle, your tummy will look completely flat.   That all sounds well and good, but how do you actually achieve this correct position and start reaping the benefits of a strong, tight transverse abdominis?  Again, I’m so glad you asked!

  • Lie on your back with your head off the ground, gazing at your belly button.  Arms are extended straight over the head and are also off of the ground.
  • Lift your straight legs up to the ceiling.  Squeeze your ankles together and point your toes.
  • Make sure ALL of your lower back is in contact with the floor.  Wanna make sure you’re not cheating here?  Try to slide a hand under the small of your lower back; if you can, your using your rectus, not your transverse abdominis.  Flatten that back to the ground, baby!
  • Slowly, oh so slowly, lower your legs down, keeping your lower back pressed down to the ground the entire time.  If you feel your lower back start to lift off of the ground, bring your legs back up just a smidge until your can plaster your lower back into the floor.  
  • A true hollow body will be held with the legs about 6-9″ off the floor; however, I would rather have myself and my students keep their legs up higher off of the ground if it means keeping that lower back on the ground the entire time.
  • Lastly (and this is the most important part), squeeze the ribs/belly button in to engage that TVA muscle.  Don’t know how to do that?  Just cough or laugh and then squeeze your tummy.  The exhalation of air is one of the ways that the TVA muscle works, remember?  This is the most approachable way to engage it or make it “fire”.  
  • Now that you’ve got your hollow body position in line, ya just hold it for as long as you can retain that position properly.  Again, we try to get our kids to hold that in class for 30-60 seconds.  

Okie doke, that about wraps up our segment on the transverse abdominis.  Now get going on that hollow body hold so you can have a rock solid core!

See you next week, 

Angelica  0=)

Why You Shouldn’t Rig Aerial Equipment at Home…a Reminder.

Hey, everybody!  I hope y’all enjoyed seeing your kiddos’ progress this session during Parent Watch Week!  They’re pretty amazing, aren’t they?  I know that I speak for all of the coaches when I tell you that we’re definitely proud of our students!  

Listen, I know I got you all excited last week about a coming post about the hollow body exercise, but something came up recently that I just needed to address with everyone.  I know that we’ve addressed it before (I’m looking at you, September 2018 blog post), but it can’t hurt to go over again.  PLEASE, FOR THE LOVE OF ALL THINGS PRECIOUS, INCLUDING YOUR LITTLE ONES, DO NOT RIG AERIAL EQUIPMENT AT HOME!!!  I hear it all the time from some parents, they’re thinking of getting a set of aerial silks for their home, and just so everyone is clear, Akrosphere does NOT support that idea.  Here is an article from Monica’s Danz Gym (adapted from So You Want An Aerial Point At Home by Steven Santos, Simply Circus Inc. in Newton Massachussetts) that explains why: 

Your child loves taking aerial classes, fabulous!  And they would love to do more, what if they could practice at home, that would be great, right?  Not so fast!  There are a LOT of issues to consider before installing aerial equipment in your home, here is a short summary of them:

1. Load capacity & space requirements:

Before you begin installing any aerial equipment, you will need to determine:

  • Load capacity of the aerial point: A person moving on an aerial apparatus generates a LOT of force, far more than their weight when they’re standing still on the floor.
    Industry standard for aerial rigging is that any aerial point must have a load capacity of no less than 2000 lbs safe working load and a minimum breaking strength of no less than 8000 lbs.  This capacity MUST be independent of any other loads in the support path – it is NOT acceptable to use up the snow load capacity for an aerial point.  Consult with a structural engineer to determine the load capacity of your home’s structure.
  • If your home is typical modern wood-frame construction, this will need major additional construction and reinforcement to provide sufficient load capacity – several thousand dollars’ worth in renovations.
  • We know that your child is likely under 100lbs.  However, the aerial point should be strong enough to hold up a car. If you can’t hang a car in your living room safely, you really shouldn’t put a human being on that point.  We want both your child and you to be safe.

Fun Fact:  Without reinforcement, the high loads that occur on aerial apparatus could easily damage the home’s structure and render it unsafe.  One example happened a few years’ ago: a person was practicing a small drop on an aerial fabric in her home and the force of impact on the rigging point caused the ceiling to partially collapse – her home needed between $50,000 -$100, 000 of structural repairs.  She had to move out while her home was being rebuilt as the second floor was at risk of collapsing completely.  And those costs were NOT covered by her home insurance.

  • Clearance space: minimum of 6’ unobstructed space on all sides (12’ diameter) both at the rigging point and also on the floor.

2. Costs you will need to invest in:

  • Consulting with a structural engineer about the installation of the rigging point and hiring construction contractors to renovate and reinforce the structure of your home.
  • Rigging equipment from reputable suppliers – no, eyebolts from Home Depot or Ikea are NOT acceptable!
  • Aerial apparatus from reputable circus equipment suppliers – the apparatus must be load tested & engineered specifically for aerial training.
  • Mats: sufficient padding under and around the apparatus is necessary to prevent injury.  If a person practices with only a hard floor under them, they can easily sprain or fracture any body part hitting the floor by accident, or more serious injury can result if they fall.  Good quality gymnastics mats are important for minimizing these risks.
  • Insurance: aerial points are NOT included in homeowners’ or renters’ insurance and must be added on.  Installing an aerial point without insurance specifically covering this can result in cancellation of your home insurance.
  • Zoning: installation of aerial apparatus may require rezoning of your home depending on building codes
  • Inspections: you will need to hire a qualified aerial performer rigger & structural engineer to do regular inspections, ongoing maintenance, & repairs to the aerial point.

3. Supervision:

  • Do you know the skill your child is practicing? Do you know how to spot them and assist them?  Do you know how to get in and out of position correctly?  Whoever is supervising needs to know the fabric skills & correct spotting techniques – what can go wrong and how to avoid it.
  • Two major things can go wrong:

1)  your child becomes tangled in fabric and can’t get out safely, or

2)  your child falls out, potentially landing on their head or spine resulting in serious injury.  Without understanding the techniques thoroughly, the risks of mistakes and serious injury increase considerably.  This is why your child’s aerial teachers spend years training to understand the skills inside & out to keep your child safe in class.

  • Also, are you ensuring that your child will practice ONLY when you are supervising? That they or their friends will not be able to play on the apparatus alone or without proper supervision?  If they have friends over, how do you manage their friends’ safety, especially if they have no experience in aerial classes?  Do you have a way of securing the apparatus or taking it down so that it cannot be used by others?

4. Liability:  What happens if your child or someone else gets injured using the apparatus?

  • If a guest gets hurt, who is going to pay for the injury?
  • What if your guest doesn’t have medical insurance and gets hurt?
  • What if your guest loses work because of an injury sustained on your home rig?
  • What if your rigging fails while being used by a guest?
  • What if your rigging point is used by an uninvited guest?
  • How do you make sure that a resident of your home isn’t going to get hurt and suffer for hours before they are found?

So if home rigging is a) expensive and b) difficult to manage because of the safety issues, what are some alternatives?

Good news:  conditioning and flexibility work can be done easily at home with far less expense or risk!  How about getting a pull-up bar to work on upper body strength?  You can also use a stability ball for core conditioning and flex bands or small hand weights for shoulder strengthening.  You can work on flexibility with a yoga mat and a pair of yoga blocks.

Your aerial teacher can give you a simple workout program to follow with exercises that will help your child develop the strength, flexibility, and control needed in an aerial class.  Training good movement habits on the ground will greatly help train good skills in the air.  Using good training habits greatly reduces the risks and makes aerial arts far more enjoyable for years to come.

Alright, folks, hopefully you get the hint and choose to keep your child alive by NOT rigging at home.  If you can’t tell, we’re not a fan of the idea and would rather keep your children safe in our professionally rigged, fully insured facility with tested equipment, qualified instructors, and safe skill progressions.  And yes, I promise to send you next Sunday that much-anticipated follow up to the transverse abdominal muscle post from last week!  

Big Circus Smiles, 

Angelica 0=)

The Transverse Abdominal Muscle: Our Body’s Spanx

Hi, everybody!  Boy, that was an exciting month of Circus shows passing through Atlanta, but for now, it’s back to our regular scheduled blog program of exercises, recipes, etc!  This week, we’ll be focusing on my favorite muscle, the transverse abdominis, also known as the TVA muscle.  As the deepest, innermost layer of the abdomen, the TVA lies right underneath both the obliques (the side abs) and the rectus abdominis (the six pack abs).  The transverse abdominis runs horizontally across the abdomen and acts as a corset in order to protect the spine.  This giant muscle aids in the breathing process by controlling exhalation and compression of our internal organs; however, it also stabilizes the pelvis and prepares the entire core to move more efficiently, which thus protects the spine and lower back.  Some experts have equated the TVA muscle with a natural weight training belt or our body’s very own Spanx!  Sooooo…why do we care about the transverse abdominis in terms of Circus?  Oh, I don’t know, maybe because it’s the LIFE FORCE of everything that we do with our bodies!!!  Want to invert on the silks/rope or lift your legs up to the trapeze/lyra bar?  Engage that TVA muscle!  Want to do contortion with control instead of flopping into a chest stand like a wet noodle?  Engage that TVA muscle!  Want to even THINK about holding a handstand without an arched, banana back?  Engage that TVA muscle!  See???  The transverse abdominis is EVERYTHING in Circus!

So, how do we get a strong TVA muscle?  Well, the most important and fundamental exercises for this muscle that we do in our warmups at Akrosphere are the plank and hollow body.  I believe that we’ve already spent a good two weeks of blog posts looking at the plank exercise, but for the hollow body, the most important thing is to press the entire lower back onto the floor and flatten the tummy.  Flattening the tummy can be done by squeezing the ribs in, coughing, laughing, etc!  The important thing is to expel air from the diaphragm and keep those muscles contracted.  Hmmm, I see a hollow body blog post in the making…more on that to come…   In an event, if you want to learn more about this powerhouse muscle, check out this article by Bamboo Core Fitness: https://bamboocorefitness.com/the-transverse-abdominis-the-spanx-of-your-abdominal-muscles/ 

Alright, that’s it for me, at least for this week.  And I’m no mind reader, but again, there may be a blog post about the elusive “hollow body” coming your way soon!  I’ll see you all soon in classes for Parent Watch Week!

Big Circus Smiles, 

Angelica  0=)

UniverSoul Circus: An Atlanta Circus Gem

Hello, everyone!  We’ve come to the last week of our Circus in Atlanta series, and I do hope that you and the kiddos have gotten to see some interesting Circus shows these past few weeks!  This week is devoted to a gem of American traditional circus, and it’s really special because it’s headquartered right here in Atlanta, Georgia!  UniverSoul Circus is a one-ring tent circus that was founded in 1994 by Cedric Walker, an African American man who dreamed of creating a circus that was widely performed by people of color.  Today, the show features performers from 24 different countries around the world and appeals to a diverse audience. Cedric Walker today says, “We get to share our culture with everyone and each member of the audience leaves with a message: that everyone belongs. The UniverSoul Circus is for the people…it’s their show.”  

I have to admit that I saw UniverSoul last year in Atlanta, and it was, by far, the most lively and energetic circus show I’ve ever seen!  I felt like a child again, sitting in the audience, with a giant smile on my face watching the Afro-Caribbean stilt dancing act, biting my nails and dropping my jaw during the trick motorcycle jumping act, I laughed and marveled at the comedy and physical movement of the clown, and I was continually clapping my hands and dancing to the music in between acts.  I do have to warn you, though, that they use animals in their show, so if that’s a deal breaker for you, then beware.  If you can look beyond their usage of animals, it is a FUN circus show, if ever there was one to see!  Also, just so you know, UniverSoul celebrates their 25th anniversary this year – now that’s something to celebrate!  You can catch them in Atlanta at the Old Turner Field – Grey Lot until March 3, and then they’re in Gwinnett at the Gwinett Place Mall from March 6-17.  If interested, you may purchase tickets here: https://www.universoulcircus.com/tix

Well, folks, that’s a wrap on the Circus in Atlanta series; next week, it’ll be back to our normal blog format with recipes, articles, and exercises!  Have an awesome week, everyone!  ~Angelica 0=)

Circus in Atlanta: Paper Doll Militia

Hi, everybody!  We’ve come to Week 3 of our Circus in Atlanta series!  Did you get a chance to see Cirque Eloize or Marvel Universe LIVE?  I sure hope so!  This week is devoted to a small American contemporary circus company called Paper Doll Militia.  Formed in 2006 in Santa Fe, New Mexico over cups of coffee and poetry by Tim Burton, Paper Doll Militia was born of four artists.  Their mission statement reads: “The Paper Doll Militia purpose is to enrich the cultural life of the community through dynamic movement, storytelling and education.  We seek to create a total visual and emotional experience.  In the creation process, we emphasize interdisciplinary collaborations within the larger artistic community,  Our educational programs focus on aerial skill building and theatricality and are designed to instill a sense of discipline. creativity, and empowerment.”

Today, they have headquarters in both Los Angeles and Edinburgh, Scotland.  Known for being pioneers in original aerial theater, they pride themselves on their aesthetic, which they’ve described as being dreamy, whimsical, and dark.  This week, you can catch them at 7Stages in Atlanta as they present their newest work, “Warped”, from February 21-24.  Now folks, I have not seen their show and cannot speak as to the level of appropriateness for small children.  My guess is that a more mature audience would appreciate this show, but again, I cannot say.  As per 7Stages:

“Warped is a new Circus theater production that investigates concepts of Time. The aerial apparatus was custom designed for the show. They resemble the inner workings of a giant clock and function as onstage mechanisms to raise and lower pulleys and control the other apparatus. The story centers around a man whose loved one is dying, and is therefore driven to understand mysteries of time in order to stave off Death.  His investigation propels him into an otherworldly environment where he meets the Catalyst, Death, and Infinity. The concepts of the show address human nature’s complex relationship to our own mortality, as well as our inherent desire to control Time and the consequences that ensue.

This production is a true blending of circus arts and physical theater, balancing high skilled acrobatics with physical acting and attention to narrative. The show also utilizes projection and shadow work, and features original music composition.  It has been lovingly crafted in Los Angeles and is in its final stages of creation.”

For ticket sales and more information, please check out https://www.7stages.org/event/warped/. Alright, my lovelies, that wraps up our third installment of Circus in Atlanta, and there’s one more post headed your way!  Next week, I’ll be introducing you to UniverSoul Circus, an energetic and lively example of traditional Circus that’s still going strong in America!  Stay warm and dry until then!   ~Angelica 0=)

Marvel Universe Live!

Hi, everybody!  As I told you last week, there are a TON of awesome circus shows passing through Atlanta this month, and I’ll be taking time to highlight some of those for you.  People often associate circus with one of two really big names, Ringling Bros. and Barnum & Bailey or Cirque du Soleil, but there is soooooooo much more to the world of circus now than ever before!  The one I’d like to highlight this week is for all of my nerds out there (and I say that with love in my heart, as a fellow nerd), Marvel Universe Live!

Marvel Universe Live! is an action packed touring arena show that combines ground acrobatics, pyrotechnics, aerial stunts, and motorcycle tricking for one mind blowing multi sensory experience!  Founded in 2013, this show runs at approximately one hour and 45 minutes, with a (supposedly lengthy) intermission.  Spider-Man, the Avengers and the Guardians of the Galaxy join forces with Doctor Strange, master of the mystic arts, in a race against time to recover the Wand of Watoomb before it falls into Loki’s hands.  Combining 25 different Marvel superheroes and villains, this show unites some of Marvel’s greatest super heroes including Iron Man, Captain America, Thor, Black Panther, Hulk and Black Widow against some of the most threatening villains.  The show is suitable for children of all ages but does feature brief moments of black out, loud noises, pyrotechnics, and some strobe effects.  The show ALSO features some ridiculously priced Marvel merchandise everywhere you look…you’ve been warned…you’re welcome. 

If interested in attending one of these live action shows, Marvel Universe Live! will be at the State Farm Arena in Atlanta on Sunday, February 17 and Monday, February 18.  Next week, we’ll be delving into the world of super contemporary, grassroots American circus, so stay tuned!   ~Angelica  0=)

Cirque Eloize: Contemporary Circus

Hi, everybody!  There are a ton of Circus companies rolling through Atlanta this month, and I wanted to highlight one that is very dear to my heart, Cirque Eloize.  They are performing their show Saloon this Tuesday night at 8:00pm at the Byers Theatre at City Springs in Sandy Springs.  This 85-minute long Western style show features a combination of live folk music with strength, agility, and original acrobatic choreography.  While they’re performing an American Wild West story, this company actually hails from French Canada.  Co-founded in 1993 by Jeannot Painchaud and Daniel Cyr (creator of a little apparatus we like to call the ::ahem:: Cyr wheel…maybe you’ve heard of it?), Cirque Eloize is arguably one of the leading modern circus companies.  They are currently based in Old Montreal and can boast of more than 5,500 performances in over 550 cities around the world and have been appreciated by more than 3.5 million spectators.  They are one of the companies that have redefined Circus, as they aim to perform in a contemporary fashion.  Contemporary circus (also known as “cirque nouveau”) is usually all human, meaning that no animals are used in the shows.  It combines circus and theater and focuses on character development, aesthetic impact, and unity of acts surrounding a central narrative/theme.  Cirque Eloize achieves this and more in a commanding fashion and has worked hard to redefine modern art in the otherwise very traditional art form that is Circus.  If you’d like to learn more about this thought provoking company or purchase tickets to Tuesday’s show, you can check them out here: https://www.cirque-eloize.com/en/about/

Happy Sunday, everyone!

Angelica 0=)

The Mighty Plank: The How

Hi, everyone!  As promised, this week, we’re going to delve into the “how” of one of my favorite conditioning exercises ever: the plank!  Last week, we talked about the benefits of this amazing exercise, so let me school you on how you can start reaping those benefits!  And so…

  • Start at the top of a pushup position, on the hands and not the elbows
  • Hands should be directly under the shoulders, with fingers outstretched and the whole perimeter of the palm (I call this the “suction cup”) in contact with the floor
  • Legs and ankles should be squeezed together, as should your tush
  • Body should be totally flat, like a plank of wood.  Make sure the shoulders aren’t too rounded and that the lower back is not dipping toward the floor
  • Belly button should be pulled in and up to the ceiling (but not too much – again, we’re trying to maintain a flat position, not a rounded position)
  • You know those muscles that you squeeze when you have to pee but can’t get to a bathroom?  If I’m not being too visual or crude, we call those the Kegels…yeah, squeeze those too
  • Gaze should be about 12″ in front of your hands so that your head is in line with your spine
  • Got all that?  Great!  Now HOLD!!!  In class, my students hold this position for 1 minute, but I’d rather see you hold this position with rock solid technique for less time than be a saggy/arched sack for 1 minute.

And now, here are a BAZILLION variations if you want to spice up your plank routine, as provided by Health Magazine!

Plank with arm/leg lift

Plank with arm/leg lift

This move from Health contributing fitness editor Tracy Anderson targets your upper back, chest, sides, core, and glutes.

Watch the video: Plank With Arm/Leg Lift  

Side Plank

Side Plank

From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Imagine you have a big beach ball under your right side; press your torso up and away from the ball, extending your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your entire core. Hold for 60 seconds, then return to plank position and repeat on the left side; that’s 1 rep. Do 3 reps.
Plank jacks

Plank jacks

Adding this type of jumping jack to the standard plank engages your abs even more.

Watch the video: Plank Jacks  

Side plank crunch

Side plank crunch

Try this move from Jillian Michaels and you’ll never call crunches boring again. Lie on left side with left hand on floor beneath left shoulder, right fingers behind head; let inside of right foot rest on floor in front of left foot.

Tighten abs; push into left hand to lift body so it forms a diagonal line from head to heels. Crunch forward and down, bringing right elbow to left elbow; return to starting position. Do 10 reps; switch sides and repeat.

Dolphin plank

Dolphin plank

This yoga hybrid works your back, abs, and shoulders. Compound exercises that target multiple muscle groups give you a really big bang for your strength-training buck!

Watch the video: Dolphin
Plank  

Resistance plank

Resistance plank

Add a resistance band to work your core, shoulders, AND hamstrings. Place band around wrists and ankles; form a straight-arm plank. Move left hand and right foot out 6 inches. Return to start; repeat on opposite sides. That’s 1 rep. Do 10.
Plank/pelvis tuck

Plank/pelvis tuck

This exercise works both the rectus abdominus (six-pack) and transverse abdominus (waist-cinching corset muscles).

Lie facedown with legs extended, elbows bent, feet hip-width apart, elbows shoulder-width apart. Contract abs, then tuck toes to lift body, elbows directly under shoulders. Hold for 4 breaths. Bend knees (do not touch ground), tilt pelvis up; hold for 4 breaths. Keeping abs tight, straighten legs, hold for 4 breaths. Repeat 3 times.

Push-up side plank

Push-up side plank

Get in low push-up position with hands under your chest and a little wider than shoulder-width apart (inset). Keeping your body straight and core tight, press up, extending your arms without locking your elbows.

Transfer your weight onto your left hand, lifting your right arm toward the ceiling (shown below). Lower down, and repeat on the opposite side; that’s 1 rep. Do 12 reps.

Caterpillar plank

Caterpillar plank

Standing with feet shoulder-width apart, bend forward at the waist and place your hands on the floor; crawl forward to plank position with shoulders directly over wrists. Bend elbows to lower your body toward the floor, then push back up.

Next, bend your left knee, bring it up and in toward your chest, then rotate your waist as you raise your bent left leg out until it’s parallel to the floor. Return to plank and repeat on the opposite side. Return to standing.

Plank with opposite limb extension

Plank with opposite limb extension

This is a total-body exercise that places extra emphasis on your core. Keep your spine straight and your abs engaged throughout the movement.

Watch the video: Plank With Opposite Limb Extension  

One-legged plank

One-legged plank

Challenge your balance. From a straight-arm plank, lift right leg up and hold. Lower down. Repeat with left leg.
Side plank with inner thigh raise

Side plank with inner thigh raise

Come into side plank on right side with core engaged, hips lifted, sides of both feet on floor, right foot in front of left; lift left arm straight up. Raise right leg as high as you can, then return to floor. Repeat on other side.
Twisting knee plank

Twisting knee plank

Get into a straight-arm plank. Twist your lower body to the left, then to the right; return to center. Bring your left knee forward to touch your left elbow; hold for 1 second, then return to center and repeat on the right side. That’s 1 rep; do 20 reps.
Plank with side snatch

Plank with side snatch

Adding a dumbbell movement works your back, too. Come to plank position with body straight, feet wider than shoulder-width, hands gripping 8- to 10-lb dumbbells.

Engage core muscles; in a single movement (keeping arms straight), twist at the waist (allowing toes to pivot) and lift dumbbell in left hand out to left and up overhead Return to plank position; continue for 60 seconds, then switch sides and repeat.

On-the-ball plank

On-the-ball plank

Place your shins and tops of your feet on a stability ball with your hands on the ground in plank position. Engage your core, squeeze your butt muscles, and hold for 1 minute.
Plank with elbow lift

Plank with elbow lift

Get into push-up position with feet shoulder-width apart and hands under shoulders. With abs engaged, squeeze upper back muscles while drawing left elbow back and up (arm close to body, as shown). Slowly straighten arm back down to floor. Repeat with right arm.
Side plank with twist

Side plank with twist

Health contributing yoga and wellness editor Kristin McGee demonstrates this Pilates move. Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet. Extend your left arm toward the sky, staying engaged through your core (shown).

Now scoop your left arm in front of your body and reach under the space between your chest and the ground, twisting only from the waist up. Come back up; repeat 4 times, then lower body to the ground. Repeat on the opposite side.

Stir-the-pot-plank

Stir-the-pot-plank

Kneel in front of a stability ball with your forearms and elbows on the ball, hands clasped. Roll ball forward until your legs are extended and your body is in plank position, toes tucked. Your shoulders should be stacked directly above your elbows, chest lifted off the ball, and neck in line with your spine. Brace your abs and make small circles to the right with your forearms, as if stirring a pot. Do 15 reps, then repeat, making circles to the left.

Happy Planking,

Angelica 0=)