OnFitness Magazine - January/February 2022 - 11

SEATED KNEE TUCK
BRIDGE
Lie on your back with your knees
bent. Tighten your abs and raise
your hips off the ground until
they're aligned with your knees
and shoulders. Hold for a
moment, then return to the
ground, relax, and repeat. The
bridge isolates and strengthens
your butt muscles, hamstrings,
and core.
FLUTTER KICKS
While balancing on your tailbone with your hands behind your head, press your lower back firmly into the ground and don't allow it
to come up throughout this exercise. Extend your legs out straight in front of you about six inches off the ground with a slight bend
in your knees. Perform small, rapid, up and down scissor-like motions with your legs, as if swimming, keeping them off the ground.
The key is to focus on having your midsection do all the work while keeping your abs contracted. For modifications, you can raise
your legs higher. Flutter kicks target the muscles of your core, specifically your lower abs while engaging a wide range of supportive
and stabilizing muscles.
Sitting on the ground with your
hands by your butt for support, lean
back pulling your legs up to your
chest. Hold for a moment, then
straighten them so they're parallel to
the ground (not on the ground),
hold for a moment, then pull them
back to your chest. The slower you
go the more you'll feel the burn.
Seated knee tucks target your
balance, core stability, butt,
hamstrings, and abs.
BLURPEE
To target your back, employ the blurpee, the
extra letter L in blurpee stands for lats. The
wider foot placement used in the blurpee
requires more work from the lats to pull your
hips and legs forward as your body comes back
from the push-up position. Stand in a straddle
position, your feet as wide apart as they can
comfortably go. Bend down, placing your
hands on the ground, and hop your legs
behind you so you end up in a push-up
position. Pull your legs back up to your hands,
jump to your feet, then quickly leap off the
ground, landing in the straddle position.
ONE-ARM PUSH-UP
Start in a regular push-up stance with your feet spread wide, the farther you spread
your feet, the easier balancing will be. Squeezing all of your muscles from your
lats to your glutes will increase tension and strength and allow you to move
through the push-up as one solid unit. With one hand off the ground
resting on your lower back, and your body stable without your
hips or shoulders tilting, take a deep breath and lower your
body - focus on actively resisting gravity. Once your
chest almost touches the ground, push through your
triceps, chest, and shoulder to straighten your
elbow and rise back up. Focus on keeping
your entire body engaged and in a
straight line throughout the
movement. One-arm push-ups
target your chest, triceps,
and shoulders.
11 WWW.ONFITNESSMAG.COM | VOL 22 NO 4 | 2022

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OnFitness Magazine - January/February 2022

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