An At Home Workout Pulled Together

Now is the chance to put the entire week of exercises together...with one last addition.

On Monday I provided information to help you find your neutral spine alignment while lying on your back (supine). With your body in neutral spine and your knees bent with your feet planted firmly on the floor hip distance apart, use the strength of your core muscles to lift your toes slightly off the floor and return. Continue that movement with your breath for 12-15 repetitions. Next, extend your arms toward the ceiling and lift your legs off the ground with your knees bent at 90 degrees. Maintaining your spine alignment, with a deep breath in, extend your arms overhead and straighten your legs, reaching your flexed feet out in front of you. On an exhale, with the strength of your core muscles, return your knees to a 90 degree bend and your arms and fingers reaching toward the ceiling. Repeat this exercise 12-15 times immediately following a set of toe raises. Roll over on to your stomach (prone) and with the strength of your core and your spine aligned, find the up position of a push-up and off you go. Remember, there are several variations to a push-up, all really effective. After your push-ups, find a chair or bench. Sit on the chair/bench with your feet hip distance apart. Grasp the edge of the chair, extend your legs and slide yourself off the edge, don't forget your spine alignment! Lower your torso, do not lower your shoulders past your elbows, and with the strength of your core and your arms, push yourself back up on an exhale.
Just for the fun of it, I am going to add one more little treat. After finishing the bench dips, stand with your feet parallel and hip distance apart (hip bones = hip distance) against a wall. Step your feet about 2 feet from the wall, exact distance will depend on the length of your legs. Drop your shoulders down and back away from your ears, find your neutral spine and lower into a squat. Do not lower your bum past your knees and hold for 30 seconds or 5 deep breaths. Press through your heels to stand with an exhale of your breath. Feel free to hold your squat for longer! This is a great exercise for your quad, glute and hamstring muscles, as well as your core.

Perform this entire series 2-3 times. Don't forget to engage your core, maintain your neutral spine and keep your shoulders pressed down and back, away from your ears and have a fabulous day!