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<ul><li>Kneeling balance  </li></ul><ul><li>x-over </li></ul><ul><li>Balance </li></ul><ul><li>Shoulder </li></ul><ul><li>...
1 Get into a push-up position.  Pull one knee to your chest. <ul><li>Front bridge with  </li></ul><ul><li>leg extension </...
1 Get into a push-up position.  Keep your body stable. 2 Move your legs below  your body alternating  from side to side. <...
<ul><li>Lateral bridge with  </li></ul><ul><li>glute abduction  </li></ul><ul><li>Lateral body stability </li></ul><ul><li...
<ul><li>Double Crunch </li></ul><ul><li>Abs </li></ul><ul><li>Hip  </li></ul>1 Lie on your back, lift your feet  and your ...
<ul><li>Lying leg raise </li></ul><ul><li>Lower abs </li></ul><ul><li>Hip  </li></ul><ul><li>Back stability  </li></ul>1 L...
<ul><li>Lying knee pendulum </li></ul><ul><li>Obliques </li></ul><ul><li>Back </li></ul>1 Lie on your back, lift your knee...
<ul><li>Front bridge x-over </li></ul><ul><li>Body stability </li></ul><ul><li>Shoulder stability </li></ul><ul><li>Balanc...
<ul><li>Lateral body extension </li></ul><ul><li>Lateral body stability </li></ul><ul><li>Shoulder stability </li></ul><ul...
 
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Outdoor Fitness Core - Volume 2

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Find here an outdoor core workout which you can implement in any kind of outdoor activity. This helps to stabilize your body and supports the effectivity of sportive movements.

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Transcript of "Outdoor Fitness Core - Volume 2"

  1. 2. <ul><li>Kneeling balance </li></ul><ul><li>x-over </li></ul><ul><li>Balance </li></ul><ul><li>Shoulder </li></ul><ul><li>Abs </li></ul><ul><li>Back </li></ul><ul><li>Glutes </li></ul>1 Position yourself on hands and knees. Move opposite elbow and knee below your body untill they touch. 2 Extend opposite arm and leg untill they are in line. Keep your body stable.
  2. 3. 1 Get into a push-up position. Pull one knee to your chest. <ul><li>Front bridge with </li></ul><ul><li>leg extension </li></ul><ul><li>Body stability </li></ul><ul><li>Shoulder stability </li></ul><ul><li>Abs </li></ul><ul><li>Back </li></ul><ul><li>Glutes </li></ul>2 Extend your leg backwards. Keep your upper body and hip stable.
  3. 4. 1 Get into a push-up position. Keep your body stable. 2 Move your legs below your body alternating from side to side. <ul><li>Front bridge </li></ul><ul><li>with leg x-over </li></ul><ul><li>Body stability </li></ul><ul><li>Shoulder stability </li></ul><ul><li>Abs </li></ul><ul><li>Back </li></ul><ul><li>Glutes </li></ul><ul><li>Separation of upper and lower body </li></ul>
  4. 5. <ul><li>Lateral bridge with </li></ul><ul><li>glute abduction </li></ul><ul><li>Lateral body stability </li></ul><ul><li>Shoulder stability </li></ul><ul><li>Glutes </li></ul><ul><li>Abs </li></ul><ul><li>Back </li></ul>1 Lie on your side and lean on your elbow. Lift your hip and keep your upper body with your legs in line. Bend your knees about 90° backwards. 2 Abduct your legs and your upper arm. Keep your body stable.
  5. 6. <ul><li>Double Crunch </li></ul><ul><li>Abs </li></ul><ul><li>Hip </li></ul>1 Lie on your back, lift your feet and your head and keep your back stable. 2 Move your head towards your knees.
  6. 7. <ul><li>Lying leg raise </li></ul><ul><li>Lower abs </li></ul><ul><li>Hip </li></ul><ul><li>Back stability </li></ul>1 Lie on your back, keep your legs straigth and lift your legs 90° up. 2 Lower your legs alternating and keep your back stable at all time.
  7. 8. <ul><li>Lying knee pendulum </li></ul><ul><li>Obliques </li></ul><ul><li>Back </li></ul>1 Lie on your back, lift your knees and keep a knee angle of 90°. 2 Drop your knees from side to side.
  8. 9. <ul><li>Front bridge x-over </li></ul><ul><li>Body stability </li></ul><ul><li>Shoulder stability </li></ul><ul><li>Balance </li></ul><ul><li>Abs </li></ul><ul><li>Back </li></ul>1 Get into a push-up position and lean on opposite hand and foot. Move the other arm and leg below your center. 2 Exend untill your free arm and leg are in line. Keep your body stable.
  9. 10. <ul><li>Lateral body extension </li></ul><ul><li>Lateral body stability </li></ul><ul><li>Shoulder stability </li></ul><ul><li>Balance </li></ul><ul><li>Abs </li></ul><ul><li>Back </li></ul><ul><li>Glutes </li></ul>1 Lean sidewards on your hand and foot with arm and leg extended. Lift your upper arm. Keep your upper body with your legs in line. 2 Abduct your upper leg and keep your whole body stable.
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