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Land exercises to give you more power in the pool ๐Ÿ’ช๐Ÿผ Part 5/5  5๏ธโƒฃ Strengthen your core with Olympic medallist @JazzCarlin
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Exercise 1 โ€“ Roll down plank taps
Stand with your arms at your side. Now bending at the hips, bring your hands towards the ground. Then walk them forward keeping your abs engaged. Slowly move into the plank position. Tap alternate shoulders 8 times. Repeat exercise 3 times then rest for 20 seconds. This is one set. Try 6 sets in total. .  Exercise 2 โ€“ Push up + 3 second hold
Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor.
 When you reach the lowest point of your push-up hold for 3 seconds, then push back up to your starting position. Repeat exercise 3 times then rest for 20 seconds. This is one set. Try 5 sets in total.
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Exercise 3 โ€“ Flutter kicks
Lie on your back with your legs extended and your arms alongside your hips, palms down. Lift your legs 4 to 6 inches off the floor. Squeeze your abs to keep your back from overarching. Keep legs straight as you raise one leg higher, then switch. Repeat movement for 30 seconds then rest for 20 seconds. This is one set. Repeat 4 times. .  Exercise 4 โ€“ Deadbug
Lie flat on your back with your arms held out in front of you pointing to the ceiling. Bring your legs up so your knees are bent at 90-degree angles. This is your starting position. Your back should be flat against the floor. Slowly lower your right arm and left leg at the same time, exhaling as you go. Keep going until your arm and leg are just above the floor. Be careful not to raise your back off the ground. Then slowly return to the starting position and repeat with the opposite limbs. Repeat movement for 30 seconds then rest for 20 seconds. This is one set. Try 4 sets in total. .
.  #TeamSpeedo #Speedo
Land exercises to give you more power in the pool ๐Ÿ’ช๐Ÿผ Part 5/5 5๏ธโƒฃ Strengthen your core with Olympic medallist @JazzCarlin . Exercise 1 โ€“ Roll down plank taps Stand with your arms at your side. Now bending at the hips, bring your hands towards the ground. Then walk them forward keeping your abs engaged. Slowly move into the plank position. Tap alternate shoulders 8 times. Repeat exercise 3 times then rest for 20 seconds. This is one set. Try 6 sets in total. . Exercise 2 โ€“ Push up + 3 second hold Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. When you reach the lowest point of your push-up hold for 3 seconds, then push back up to your starting position. Repeat exercise 3 times then rest for 20 seconds. This is one set. Try 5 sets in total. . Exercise 3 โ€“ Flutter kicks Lie on your back with your legs extended and your arms alongside your hips, palms down. Lift your legs 4 to 6 inches off the floor. Squeeze your abs to keep your back from overarching. Keep legs straight as you raise one leg higher, then switch. Repeat movement for 30 seconds then rest for 20 seconds. This is one set. Repeat 4 times. . Exercise 4 โ€“ Deadbug Lie flat on your back with your arms held out in front of you pointing to the ceiling. Bring your legs up so your knees are bent at 90-degree angles. This is your starting position. Your back should be flat against the floor. Slowly lower your right arm and left leg at the same time, exhaling as you go. Keep going until your arm and leg are just above the floor. Be careful not to raise your back off the ground. Then slowly return to the starting position and repeat with the opposite limbs. Repeat movement for 30 seconds then rest for 20 seconds. This is one set. Try 4 sets in total. . . #TeamSpeedo #Speedo