Wall & Resistance Band Trio
These three exercises will help to develop and challenge your upper body + abs strength. For the resistance band combo, you can use other "fulcrums" such as a barre, pole or even person holding middle of ribbon/resistance bands.
Isometric Plank
Form:
- Keep hands directly under shoulders (or close to it)
- Engage abs and squeeze glutes to hold position
Movement:
Hold plank with both feet (or one) pressed up against wall. Your goals is to eventually bring the feet to same level or slightly higher than shoulders.
Modifications - Beginner:
Keep one foot on floor as shown in second part of video clip.
Modifications - Advanced:
Aim to bring body as close to one straight line as possible.
Suspended Ribbon Crunch
Form:
- Shoulders down and relaxed, away from ears
- Arms straight or slightly bent
- Feet resting against firm vertical surface
Movement:
Keep knees open and hold ribbon/band between them. Slowly lower torso toward floor and rise back up.
Modifications - Beginner:
Grab higher up on the band and/or move hips further away from band.
Modifications - Advanced:
Grab lower down on the band and/or move hips closer to the band.
Kneeling Tricep Extensions & Pulses
Form:
- Keep shoulders down, relaxed and away from ears
- Arms should start straight as possible with only slight micro bend
- Keep torso straight with hips directly underneath you
Movement:
For the first part of the movement - the extensions - slowly bend elbows and bring hands forward, return to starting position and repeat. For the second part of the movement - the pulses - keep arms as far behind your hips as possible and slightly pulse hands forward and back.
Modifications - Beginner:
Kneel closer to the band.
Modifications - Advanced:
Kneel further away from the band and/or use a stronger resistance level.
For more exercises check out Workouts blog or follow the Corpão Instagram.
