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Line It Up for Upper-body Strength

This move helps develop strong muscles in the core and upper body. For maximum benefit, make sure that your knees, hips and shoulders are in a straight line before you try to lift yourself.
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Bend your knees and lie on your left side. Place your left elbow directly below your left shoulder, palm flat on the floor. Stack your knees and ankles on a round 36-inch foam roller, letting your outer left hip rest on the floor. Reach your right arm out to the side. Check that your hips are forward, in line with your knees.

On an inhale, press down against your left outer thigh and your left hand/forearm as you raise your hips off the floor. Contract your abdominals and keep your body in a straight line as you straighten your left leg. Balance in this position for six to 10 seconds. Focus on keeping your left shoulder pressed down away from your left ear. Slowly lower your hips, then repeat two more times on this side. Switch sides and repeat with your right forearm and hand on the floor.

Source: Los Angeles Times

Leg Lifts that Boost Overall Strength

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To increase your overall body strength, with special attention on your core, incorporate this straight-legged elbow plank into your daily workouts. You don’t need any tools or equipment, so you can do it anytime, anywhere. Just remember to place your elbows directly below your shoulders when you start. This will help avoid undue tension in your neck.

Step 1 ->Begin by kneeling on a flat surface. Place your elbows directly underneath your shoulders, shoulder-width apart. Turn your palms down to the ground and be sure that your forearms are parallel to each other. Curl your toes under and straighten your knees. Lower your hips just below shoulder height. Your body should form a straight line from the back of your neck to your heels.

Step 2:-> Keeping your hips and shoulders facing the floor, shift your weight to your right leg and lift your left foot off the floor. While pushing your right heel backward, keep your right knee straight. Pull your abdominal muscles in toward your spine to support the weight of your pelvis. Draw your shoulder blades down your back, away from your ears. Do not allow your waist to sag. Hold this position for three to six breaths. Lower your left leg, shift your weight to the left and lift your right leg to repeat on the other side. Lower your knees to the floor to release.

Sources: Los Angeles Times

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