Move of the Week: The Scorpion

This week kicked off another session of Tina’s Best Body Bootcamp Program.

I’ve been getting pretty creative on how to fit in all the workouts into my teaching schedule, if I do say so myself!!  I taught the full body straight set unilateral training workout in my Tuesday night Circuit class, and I taught one of the superset workouts in my Circuit class this morning.  One of my new favorite moves that I’ve taken away already from Week 1 of BBB is called the scorpion.

First of all, calling an exercise move the scorpion is just fun.

Second of all, I’ve been looking for a new core strength exercise to do on the stability ball.  I’ve taught stability ball planks, jackknifes, and pikes for a while but was craving something new to spice things up.  I don’t want people plateauing after all, including me!

Move of the Week:  The Scorpion

Step 1

Roll yourself out on a stability ball so that the ball rests somewhere between your knees and feet.  The closer to your knees the ball is, the easier the move will be.  The closer to your feet the ball is, the harder the move will be.  Make sure to keep your hands beneath your shoulders and your abs nice and tight.  You don’t want to sag the hips or let your back arch.

Step 2

Bring your right knee in toward your left shoulder.  If you are just starting out with this move, leave it there.

If you want an increased challenge, continue twisting and extend that right leg out so it comes to the left side of the stability ball (not-pictured).

Step 3

Bring the right leg back onto the ball, and repeat on the left side.  Again, you can choose whether you leave your knee just coming into the shoulder or whether you extend the leg fully out to the right side of the ball.

A few other options for this move include holding a straight-arm plank and bringing your knees into your chest (modified option), or holding a little extra longer on each side (advanced option).  Try starting out with 8 on each side like we did today in class, and see how you do!

For a You Tube video that you can watch for how to do this exercise (it includes that full leg extension option) — here you go!

If you could name one exercise, what would you call it? 

Happy *almost* Friday!  I am chugging tea (my throat is KILLING me today) and getting ready for my first official seminar in the new position at work. Not a very good combo huh?  Today I’m talking about how to maintain healthy living while on the road though as part of our Travel Smart seminar… yay!!

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2 thoughts on “Move of the Week: The Scorpion

  1. Love that Move! It actually reminds me of one of my new favorite moves I learned during my UXF training at the BSC called the quadruped hover and twist. Instead of using a ball, you start on hands and knees and then use your feet to lift your knees 2inches from the ground. once you’re in that position, you twist and bring your right leg under your body and kick it out to the left. repeat on the other side. killer!

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