This post kicks off our At Home series.
The Lagree Method requires a Megaformer or Microformer. However, we can’t always get to the studio and consistency is the key to getting results. Our goal with this series is to give you a set of exercises based on Lagree principles that you can do at home with little-to-no equipment.
Here are some moves you can try in between sessions at the studio to target your abdominals.
What you’ll need:
You can do any of these exercises with items you already have at home. We included some Amazon links to items that can help make the experience smoother or help make these exercises a little more challenging. We sometimes get small commissions when you buy items from our links - it helps us create this content and pay our instructors.
Smooth, flat surface - Hardwood or tiled floor
Small towel - Anything to reduce friction between your feet and the floor. Some people prefer to use special sliders designed specifically for this purpose. For example, these Gaiam gliding disks can be purchased on Amazon for $10.
The Workout:
Set a timer and do each move for 1-2 minutes
Move slowly: try to take 4 seconds in each direction.
Do not count reps - your goal is to maintain a slow motion through each exercise
Bear
Jenna’s Notes:
Keep weight planted in palms of your hands (as if you are trying to create space between your chest and floor at all times).
Lift through your core without placing weight into toes.
Stop as soon as your knees align with your hips.
If you feel your hip flexors taking over, add a small pike to your hips.
Kneeling Saw and Crunch
Jenna’s Notes:
Press into forearms to engage lats & upper body.
Crunch- shoulders stay over elbows.
Do NOT shift weight into knees.
Lift through mid core- core to spine- spine to ceiling creating a rainbow shape or “U” shape with spine.
Plank to Pike
Jenna’s Notes:
Start in a plank position: shoulders stacked over the wrists, feet together on your towel/slider, engage glutes and core
Shift your weight into your hands and exhale as you pull your belly button toward your spine and hips towards the ceiling
Keep your neck aligned with your spine - you should be looking at your toes at the peak
Supercrunch with Arm Lift
Jenna’s Notes:
Keep hands over heart center, twist from torso “like ringing out a wet towel”.
Upper body moves as one unit.
Keep tense pressing into heels into sliders- feel hamstrings activate along with core