Sebastian Brosche · 8 min · 719 words
Previously titled: Video 2 - Core Program
Hi guys and welcome back to the core program. Today we will focus on sit ups and bridges. Sit down on your butt, catch your thighs and roll down to your back. Let's roll up and down a couple of times first, just to get into it.
First sit up, we start with our feet to the floor. So bent knees, hands not behind your head, just hands next to your butt. Press your head down into the floor, bend your back backwards a bit, so you're lifting your lower back. Take a inhale here and as you exhale crunch your core as much as you can.
Inhale push your head down, exhale engage your abs. Again inhale press your head down, exhale crunch. Two more, inhale exhale, inhale exhale. Enough arms overhead, lift your hips.
Feet flat, press your heels down into the floor, lift your hips and try to push your chest up towards your chin. Arch your back, engage your butt muscles and also engage knees inwards because many of us roll our knees out while we do this. Try to use your inner thighs more than your outer hips. Take five breaths here.
Keep squeezing, you should feel this in your butt. And let's do another round, arms down your sides, inhale push your head down, exhale crunch, a little bit higher this time. Inhale press back, exhale crunch. Inhale press back, exhale crunch.
Two more, inhale press back and exhale crunch. Hold here for five, four, three, two, one and lay down. Arms flat, legs up, feet together and make sure your feet are not moving all the way over your head so you're not rolling back to upside down guard. You're trying to keep your legs as far away from your head as possible.
So first we inhale as we lower the legs to 45 degrees and then exhale lift your hips up. Okay so it's like when you're lifting for a triangle or an arm bar but you're trying to not use the momentum to roll back, you're trying to go up. So inhale lower down, exhale up. You need the connection with your hands here.
Inhale down, exhale up. Inhale down, exhale up. Inhale down, exhale up. Inhale, exhale.
Inhale, exhale. Inhale, exhale. Two more, inhale, exhale. Inhale and exhale.
Feet in the ground, lift your arms overhead. Squeeze your butt again. This time bend your right knee and pull it in towards your belly as much as you can. So squeeze the left butt, engage the right hip flexor.
Work your left butt. Two more breaths. If you're not shaking you're not doing it right. Switching sides, push your feet down and lift your left knee up.
Push the foot down, lift your right hip, lift it and squeeze your right butt. Two and one. Take a breather and then lift your arms and legs up. Feet together, spread your fingers.
Go as far out as you can on the inhale and when you exhale without arching, you don't arch when you're here but when you exhale you arch and you try touching your ankles. So lift everything up off the floor. Inhale go down without arching your lower back. Exhale touch your toes or your ankles.
Gymnastics sit ups. Inhale, exhale. Make sure your ankles are not separating. Keep your feet together.
Inhale and exhale. Inhale and exhale. Inhale and exhale. Inhale and exhale.
Inhale and last one. Exhale, feet in the ground, lift your hips, squeeze your butt and this time kick your right leg straight up. Straight up and engage your left leg. Try to get your left leg straight as well.
Lift your hips as high as you can. Three, two, one. Both feet down, lift your hips and switch. Left leg straight up, straighten your knee.
Don't bend your knee, straighten it and lift your left hip as high as you can. Keep lifting it. Three, two, one. Lower your hips down, bend your knees and catch your ankles or your feet.
Happy baby pose. So it's like an open guard. Hold on to your ankles or your feet. Press your head and butt and knees down to the ground.
Take a couple of breathers. And let's sit up. Good work. See you tomorrow.
Osu!
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