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Working towards a stronger core

Single & Double Leg Bridge & Press: Lower Abdominal Strengthening

Lie on your back with the knees bent and feet on the floor. Tighten the abs and lift the left leg – with the knee and hip bent at a 90-degree angle. Apply resistance by pushing the right hand on top of the left knee as it lifts – using the core to create pressure between the hand and knee. Hold for a five-count contraction, then lower the leg back down. Make sure to breathe during the contraction. Repeat to the other side. Follow the same sequence for the single leg bridge press – bringing both legs up simultaneously, pushing the hands against the thighs. Try 5 reps.

Running Crunch: Streamlining & Strengthening the Sides of the Waist

Lie on your back with the legs slightly bent and arms by your side—elbows bent at a 90-degree angle. Alternate crunching up – bringing the left knee across the lower body toward the right hand that bends in toward approaching knee, then perform same movement to right side. This rotational exercise can also be performed from the elevated bridge position.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Mackie and April share exerises every Wednesday on WWL-TV