K.A.C. News

All Exercises:

Abdominal Exercises

Reverse Pike on Physio Ball

1. Start in push-up position on ball, ball just below knees
2. Press up with hips, into v-position
3. Release back to flat pushup position and repete

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Supine Abdominal Bicycle

1. Laying on your back, extend one led striaght out at a 45 degree angle
2. Place the other food next to the extended knee and place your hands behind your head or neck
3. Crunch and rotate oposite elbow to oposite knee and switch

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Upper Bodyl Exercises

Dumbell Chest Fly on Physio Ball

1. Laying so that the back and neck are supported by the physio ball and hips are tight in the air
2. Press weight straight up in the air and release to the side with a slight bend in the arm
3. Once arms are are extended slowly return to middle and squeeze weight at the top start position

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Single arm bent dumbell row on physio ball

1. Place one hand on the ball and same side knee on the ball
2. Place other foot off to side for stability
3. In 90 degree hip flexion pull weight up to armpit leading with your elbow and release

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Lower Body Exercises

Weight dumbell curtsey lunge

1. Start in upright standing position with weight in hands
2. Step back and across the midline of the body in a back lunge
3. Release down so both legs reach a 90 degree angle then return to starting position

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Total Body Combination Exercises

Resistance band reverse lunge with shoulder press

1. Standing upright with one foot on the resistance band bring handles to shoulder height
2. Lunge back keeping bands close to shoulders
3. Lunge forward pressing resistance handles straight over head and repete

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Resistance band squat with a low row

1. Stand with the resistance band secured tight in front of you
2. Squat down and pull weight straight back lead with your elbows and squeezing your shoulders together
3. Squat up returning to starting position

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