This Week...

Notice a pattern? Legs and Core. Here is a refresher of the exercises for the week.

*Body Weight Squats: Feet hip distance apart and parallel, drop your shoulders, find your neutral spine and engage your core. Bend your knees into a small squat. Focus on the action of your hamstrings and glutes to take pressure off your knees, exhale as you press through your heels to stand. Repeat for 3 sets of 15 repetitions. Do not lower your bum past your knees and keep your knees facing forward over your toes.

*Side bridge: Lie on your side with your forearm on the ground and your elbow lined up beneath your shoulder.
Pick a position for your legs:
1. With your knees bent to 90 degrees or...
2. With your legs extended in a straight line with your top leg/foot in front of the bottom or...
3. With your legs extended in a straight line, your feet stacked on top of one another
Push your forearm into the floor, pressing your hips into the air. Hold the elevated position for a predetermined amount of time, complete 6 reps held for 15 seconds for example.

*Walking Lunges: Feet hip distance and parallel, shoulders down and back, slight tuck of your tail bone to create a neutral spine and engage your core. Step out with your left foot, and bend your knee into a lunge. Do not lunge deeper than a 90 degree bend of your knee, keep your knee aligned with your ankle and pointing over your toes. Lift your trailing leg/knee toward your chest and switch sides. Lunge for 15 repetitions on each leg, take a break and do it all again, 3 sets total.

*Stand with your feet hip distance and parallel. Raise your arms overhead with your palms together, make sure your shoulders are dropped down away from your ears, your spine is in neutral alignment and your core is engaged. Find your balance on one leg with the other leg lifted, your lifted foot aligned in front of your stabilizing foot. Using the strength of your core and keeping your hips level, lean your upper body to the left, return to center, lean to the right and return. Repeat this cycle for 4 sets of 12 repetitions, alternating your stabilizing leg with each set.

*Frog Squats: Stand with your feet shoulder width apart. If you choose, hold a single dumbbell in both hands at your chest. If you are not using a weight, gently press your fists to your chest. Lower into a squat with your rear end as close to the floor as possible pressing your elbows to the inside of your knees. Lift your hips so that your legs are almost extended, bending forward at the waist. Keep your elbows pressed to your knees and your upper body in the tucked in position. Lower back into a squat and repeat for 15-20 repetitions, 3 sets.

Here it is, a week's worth of leg and core exercises that you can do in a few minutes at home. Have fun!