Tripod Hold
Come to a high plank with feet spread wide. Put one arm behind your back, and keep balanced on one hand.
Hold for 5–10 seconds. Then switch sides for another round.
Modification: You can drop to your knees if you need to.
Do 3 rounds on each side.
Superman
Lie flat on your belly, arms and legs fully extended, palms facing one another. Keep your neck long and arms straight.
Pick up both arms and both legs at the same time and pause for 2–3 seconds. Release to the floor.
Modification: You can start by just lifting your arms off the floor and then adding in legs once you feel ready to progress.
Do 10 repetitions.
Airplane
Start standing upright with feet hip-distance apart.
Slowly start to lift one leg straight back behind you, arms out to the side, palms facing down.
Hold for 5-10 seconds then return your leg to the ground and your arms to your sides. Repeat with the opposite leg for another round.
Trainer Tip: Making an airplane noise makes this exercise even more fun.
Do 3 rounds on each side.
Maria Chatman and Mara Wedeck are co-founders of PopFit Kids, a children’s FUNctional Fitness company. Chatman, an avid fitness enthusiast, is an experienced consultant and fitness expert who has worked with large health and wellness management companies in New York. Wedeck’s background includes working with sustainable, organic, and healthy living companies.
