Instructions:
Begin in a plank position with your chest up, and forearms and feet on the floor.
Keep your body straight and parallel to the ground.
Rotate at the waist and touch your right hip to the floor.
Rotate again to return to the starting position.
Repeat with left hip.
Alternate back and forth for the desired amount of repetitions.
3. Prone Reverse Fly
By doing this version of the fly, you can a great back workout.
Instructions:
Lie face down on the floor with arms at shoulder height out to the sides. Keep your palms down, and legs straight.
Raise your arms straight up off the floor at the same time. Hold for 1 second (or more) and return to starting position.
Repeat for 15 repetitions for up to 3 sets.
To make this a more vigorous exercise for your upper back and shoulders, add weights!
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