Ejercicios de Lautner

Physioball Pikes

Assume a pushup position with your arms completely straight (your hands should be slightly wider than, and in line with, your shoulders). Rest your shins on a physioball, so that your body orms a straight line rom your head to your ankles. !ithout bending your knees, roll the physioball toward your body by raising your hips as high as you can. Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward. "o three to our sets o # to $% reps.

Re&erse 'runches

Lie ace up on the loor with your palms acing down. (end your hips and knees )* degrees. Raise your hips o the loor and crunch them inward. Pause, and then slowly lower your legs until your heels neatly touch the loor. "o three sets o $+ reps.

Physioball Leg curl

Lie on the loor with your cal&es on a ,wiss ball and your arms at your sides. ,-uee.e your glutes to raise your hips o the loor so your body is in a straight line rom your shoulders to your ankles. Pause or a second, and then bend your legs to roll the ball toward your butt. ,traighten your legs to roll the ball back out away rom you, and then lower your body to the loor. "o three to our sets o $* to $% reps.

/anging Leg Raises

0rab a chin1up bar with an o&erhand, shoulder1width grip (or use elbow supports, i a&ailable), and hang rom the bar with your knees slightly bent and eet together. ,imultaneously bend your knees, raise your hips, and curl your lower back underneath you as you li t your thighs toward your chest. Pause when the ronts o your thighs reach

your chest, and then slowly lower your legs back to the starting position. "o three to our sets o # to $% reps.

Prone 'obra

Lie acedown on the loor with your legs straight and your arms ne2t to your sides, palms down. 'ontract your glutes and the muscles o your lower back, and raise your head, chest, arms, and legs o the loor. ,imultaneously rotate your arms so that your thumbs point toward the ceiling. At this time, your hips should be the only parts o your body touching the loor. /old this position or 3* seconds, then rest one minute. Repeat three times.

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