Episode 22: Turtle Planks

10/25/12 • 9 min

Turtle planks emphasize the core in a static position. This exercise helps to maintain a solid, upright posture and produce well-developed muscles in our abdominals and low back to help protect the spine.

HOW-TO:
1. Lay on your back with your hands overhead, with the back of your palms against the floor.
2. Make sure your knees and hips are fully extended, your elbows are fully extended, and your heels are against the floor.
3. Lift your heels and arms off the floor and hold the position by contracting your abdominals.

VIDEO DEMO:

VIDEO DEMO:

Previous Episode

Episode 21: Crunches

HOW-TO:
1. Lay on your back with your feet on the floor next to your bum.
2. Place your hands across your chest, keeping a fist distance between chin and chest.
3. Curl up as far as you can.
4. Lower slowly back to floor.

VIDEO DEMO:

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Episode 23: Milk Jug Biceps Curl

The Milk Jug Biceps Curl emphasizes the arm muscles. These muscles are used in every day activities like lifting and lowering your watering can as you water the flowers as well as hammering nails.

HOW-TO:

1. Use two four-litre milk jugs filled a quarter of the way full.
2. Stand with your feet shoulder to hip width apart, knees slightly bent, elbows at your sides, chest up and out with shoulders drawn back and down and tummy tight.
3. Hold a jug in each hand with the tops pointing upwards.
4. Dig you elbows in tight to your sides and allow the jugs to rest at the side of your thighs.
5. Curl one jug at a time by bending at the elbow, decreasing the distance from your upper arm to forearm, focusing on contracting the muscles in the front of your upper arm.
6. Bring your arm up 135 degrees as you breathe out, squeezing at the top.
7. With control and a slow tempo, lower the jug to the starting position.
8. Repeat on the other arm.

VIDEO DEMO: