Day 19: Do 3 Locusts, 2 Plank Exercises and Chin Tucks

Have you picked a favorite exercise yet? 

I have. Locust. It's the one that I get excited about doing. I personally do them everyday because they feel so dang good!

You're in luck. We get to do 3 of those puppies today and hold them for 20 seconds each. 

Todays agenda:

  • Hold the Locust pose for 20 seconds and repeat this 3 times.
  • Do 2 Planks and hold each pose for 10 seconds.
  • Make sure to get in your Chin Tucks 2-3 times today!

How To Do Locusts 

  1. Lie on your stomach, with your arms placed near the sides of your body and your hands close to your hips.
  2. Relax and rest your forehead on the ground or turned to one side. Make sure to relax your neck.
  3. Inhale slowly and deeply. As you exhale, lift your head, chest, arms, and legs off the ground. You need to keep your legs straight and together. Your arms should be parallel to the ground.
  4. Either look straight ahead or keep your head down. You want to keep tension out of your neck, so do what feels comfortable.
  5. Hold this pose for 10 seconds and repeat it twice. 

Alternative #1: Half Locust

If this pose is not accessible to you, try executing the pose by leaving your legs and feet on the ground. Inhale slowly and deeply. As you exhale, raise your head, shoulders, and arms up to the point where your lower back muscles are activated. 

Alternative #2: Locust Opposite Arm and Leg Lift

Another variation is to activate your core muscles and lift your head and chest. Inhale slowly and deeply. As you exhale, lift your left arm and your right leg. Hold this position for 5 seconds and then switch and lift your right arm and your left leg. 

How To Do Plank Exercises

  1. Plant your hands directly under your shoulders. Arms should be parallel and shoulder width apart.
  2. Firmly plant your toes to the ground, squeeze your glutes, and activate your core. This will keep your body stable throughout this exercise.
  3. Look down at the floor to keep your head and neck aligned with your spine in a neutral position.
  4. Take deep, slow breaths, and hold this position for 10-15 seconds. Rest for 10 seconds.
  5. Do two planks, each for 10-15 seconds. 

Alternative #1: Knee Plank

Drop to your knees, place the tops of your feet on the floor behind you, place your hands underneath your shoulders. Squeeze your glutes and core. 

Alternative #2: Elbow Plank

If you have sensitive wrists, place your elbows on the ground underneath your shoulders. Either on your knees or toes hold the plank position and press into your elbows.

Chin Tucks

How to do Chin Tucks

  1. Stand with your back against the wall, heels touching the base of the wall, and place one hand on the small of your back. Have your palm against the wall and activate your core muscles.  

  2. Without arching your back, work to see if the base of your skull can touch the wall. As you work towards this, your chin should tuck into your chest.

  3. If the base of your skull cannot touch the wall, your posture is off track. Do not worry, this is what you are here to solve! 

  4. If you feel a stretch in the front of your neck and down into your upper back, this is the perfect exercise for you to continue to repeat.  

  5. Hold this stretch for 10-20 seconds 3 times throughout the day. 

  6. This is an exercise you should be doing daily throughout this challenge to in turn make it a habit for yourself. 

  7. Driving to work or the grocery store? You can also do this in the car while sitting. Make sure you do not arch your back. Work the base of your skull to your headrest as your chin tucks into your chest. 

Recommended
Blue RangeMaster Stretch Strap

RangeMaster Stretch Strap

Overall Rating: 4.5/5

Gentle, prolonged stretches are simplified with the RangeMaster® Stretch Strap. Six feet of durable nylon webbing is complemented with tough elastic loops stitched in that provide anchoring position for feet and/or hands. The one-inch-wide strap comes with several exercise routines in a user guide.

The greatest feature of the RangeMaster Stretch Strap is the 'center loop' making it easy to find stretching balance!

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