Figure Skating Workout

Step 1

Starting on hands and knees, pull in core and abdominal muscles. Keep spine flat.

Step 2

Straighten and raise the opposite arm and leg at the same time. Keep shoulders parallel to the floor, head aligned with spine, and leg no higher than hips.

Step 3

Repeat with the other arm and leg. Keep the abdominals engaged to maintain balance and control.

Step 1

Lie on back on the floor, arms extended from sides. Legs should be extended with heels resting hip-width or slightly farther apart.

Step 2

Exhale as you contract abdominal muscles and rise to a V position, and touch left foot with right hand. Inhale as you return to the starting position.

Step 3

Repeat the movement, touching right foot with left hand.

Step 1

Lie on back on the floor, arms extended from sides.

Step 2

Draw both knees toward chest to make a 90-degree angle.

Step 3

Keeping knees together, rotate them toward left side until they are about 3 inches off the ground.

Step 4

Rotate knees back up and over to the right side.

Step 1

Starting in a prone position on the floor (or box or chair), hands placed about shoulder-width apart, engage core muscles, extend arms and push up, keeping body straight.

Step 2

Flexing at the elbows, lower chest toward the ground (or box or chair).

Step 3

Push up through elbow extension as quickly as possible until hands leave the ground. Land as softly as possible on hands.

Step 4

Repeat: Lower chest toward ground and push up as quickly as possible.

Step 1

Start in prone position on the floor with arms extended overhead, and legs extended with toes pointing behind.

Step 2

Exhale as you slowly reach both arms and legs away from torso until they lift a few inches off the floor and hold briefly. Keep head aligned with spine and don’t allow back to arch.

Step 3

Inhale and lower legs and arms back to starting position.

Step 1

Starting on hands and knees and keeping right hip and knee bent, bring right knee toward chest, placing foot under chest (chest should be resting on right thigh). Extend left leg straight behind, resting weight of leg ball of left foot.

Step 2

Keeping hands firmly on the ground, jump to switch leg positions. Both feet leave the ground, driving left knee forward and reaching right leg back, so that left knee and foot are forward and right leg is fully extended behind.

Step 1

Lie flat on back, hands behind head, knees bent with feet placed firmly on the floor. Draw both knees toward chest to make a 90-degree angle. Feet can be relaxed with toes pointing away from body.

Step 2

Exhaling, contract abdominals to curl head and shoulders off floor. Bring right knee toward armpit and rotate torso slightly to touch knee with left elbow, while straightening left leg, keeping leg hip-level or higher. Hold for one or two seconds.

Step 3

Return to starting position and repeat the movement to the opposite side. Perform this exercise in a slow, controlled manner, without pulling head forward or arching the back.

Step 1

Starting in a prone position on the floor, hands placed shoulder-width apart or less, engage core muscles, keep arms close to the body as you extend and push up, keeping body straight.

Step 2

Raise the right foot off the ground, no higher than hip-level. Keeping foot at hip level, flex at the elbows and lower chest toward the ground.

Step 3

Keeping foot elevated, push up through elbow extension to complete move. Complete desired number of repetitions and switch sides.