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68 ~ FireFlyz
Health
Power Generator
The “core” is a term used to describe just about everything on your body that isn’t
your legs and arms. This means you can think of your glutes, hips, abdominal
muscles, inner abdominal muscles, pelvic floor, and scapula as your core. Your
core is where your power is generated in order to carry out any movement. Fireflyz
shares some exercises to help strengthen your core.
up. Extend right leg so your body forms a straight line.
Pull right knee toward torso and right elbow toward knee.
Straighten armand leg. Repeat 10 times, then switch sides.
CirclePlank
Start in a plank positionwith abs tight. Pull right knee in
and circle it clockwise, then counterclockwise. Keep the rest
of your body stationary. Repeat five times, then switch legs.
ObliqueReach
Sit with knees bent and feet on floor. Straighten right leg.
Roll spine into a C-curve. Place left hand behind head and
extend right arm. Twist body to the left, roll back a bitmore
(and hold for one count), then come up. Do five reps, then
switch sides.
Knee FoldTuck
Sit tall, hands on floor, knees bent, squeezing a playground ball
between them. Lift knees so shins are about parallel to the floor
and extend your arms. Pull knees toward shoulders, keeping
upper body still. Bring knees back to starting position. Repeat 15
to 20 times.
ClimbingRope
Sit with legs extended, feet turned out in a V position, toes
pointed. Contract coremuscles and roll spine into a C-curve. Lift
arms andmove themas if youwere climbing a rope. Twist slightly
with each reach. Do 20 reaches with each arm.
SideBalanceCrunch
Beginwith left knee and left hand on the floor, right armstraight