Quick & Easy!
Grab a weight of some sort, stand with your feet a few inches wider than hip distance and parallel. Drop your shoulders, engage your core and hold your weight in both hands, pick something mid-range, too heavy and if you begin to tire you may compensate with your lower back...not good!
Begin by swinging the weight down between your legs and using your core, hamstrings and glutes, swing the weight out in front of you to about chest height, swing it back down between your legs; 1 repetition. Keep it up for 3 sets of 30 swings and your booty will thank you!
Remember to maintain your posture by keeping your core engaged and your shoulders dropped down and back!
When you are finished drink some water and give yourself a pat on the back(side)!
Showing posts with label glute. Show all posts
Showing posts with label glute. Show all posts
Friday, December 17, 2010
Monday, December 13, 2010
Super BLAST Squats!
Five minutes of leg burning bliss to start off the workout for this week! Get a time piece of sorts to keep track of your time, this will be broken down into 20 second intervals adding up to 5 minutes with your rest coming when it is all said and done...
Begin standing with your feet slightly wider than hip distance apart and parallel, your spine in neutral alignment, core engaged and shoulders down and back.
If you choose, hold a weight in both hands at chest height but your body weight will most likely suffice!
20 seconds #1; bend your knees into a deep squat, engage your hamstrings and glutes and return to stand, repeat for 20 seconds.
20 seconds #2; continue squatting, lowering 1/2 way down.
20 seconds #3; in the 1/2 way squat, mini pulses for 20 seconds.
1 minute down...without taking a break start the cycle again and continue for a total of 5 cycles = 5 minutes.
Shake out your legs, stretch and drink some water when you are finished and have fun, it only takes 5 minutes...not much in the scheme of things.
Begin standing with your feet slightly wider than hip distance apart and parallel, your spine in neutral alignment, core engaged and shoulders down and back.
If you choose, hold a weight in both hands at chest height but your body weight will most likely suffice!
20 seconds #1; bend your knees into a deep squat, engage your hamstrings and glutes and return to stand, repeat for 20 seconds.
20 seconds #2; continue squatting, lowering 1/2 way down.
20 seconds #3; in the 1/2 way squat, mini pulses for 20 seconds.
1 minute down...without taking a break start the cycle again and continue for a total of 5 cycles = 5 minutes.
Shake out your legs, stretch and drink some water when you are finished and have fun, it only takes 5 minutes...not much in the scheme of things.
Saturday, November 27, 2010
The Snow Plow Widow's Workout...
When winter hits, like it just did in Montana, my hubby drives a plow truck. If winter happens to hit in full force over a holiday weekend, my girls are not in school and my workout schedule changes.
Here are a few thoughts on getting plenty of exercise around your home, with your kids and everyone having a great time.
Find a big sled and haul your kids around. I just returned from pulling my girls down the road to get the mail. They laughed the whole time and I was shedding layers after the first uphill stretch. Drag em through the deep snow and give your hamstrings and glutes a workout!
Chop & stack some wood. Use your core muscles, your arms and shoulders will feel just as much as they would from a trip to the gym.
Shovel, shovel, shovel! Think about your core and posture and clear off your sidewalks, decks and pathways. Great exercise for your whole body!
Put on your boots and trudge through the snow. Walking around in the snow is an amazing workout for your legs, heart and lungs!
It feels great to sit down after spending a day outside! Remember to drink lots of water! It is really easy to get dehydrated in the colder months when we are not so focused on staying hydrated in the heat. No matter the temperature our bodies always need plenty of water!
Enjoy these beautiful winter days and play hard! It is really fun!
Here are a few thoughts on getting plenty of exercise around your home, with your kids and everyone having a great time.
Find a big sled and haul your kids around. I just returned from pulling my girls down the road to get the mail. They laughed the whole time and I was shedding layers after the first uphill stretch. Drag em through the deep snow and give your hamstrings and glutes a workout!
Chop & stack some wood. Use your core muscles, your arms and shoulders will feel just as much as they would from a trip to the gym.
Shovel, shovel, shovel! Think about your core and posture and clear off your sidewalks, decks and pathways. Great exercise for your whole body!
Put on your boots and trudge through the snow. Walking around in the snow is an amazing workout for your legs, heart and lungs!
It feels great to sit down after spending a day outside! Remember to drink lots of water! It is really easy to get dehydrated in the colder months when we are not so focused on staying hydrated in the heat. No matter the temperature our bodies always need plenty of water!
Enjoy these beautiful winter days and play hard! It is really fun!
Friday, May 14, 2010
Finally!
Finish the series with push-ups for 30 seconds, another minute of cardio and last but not least...30 seconds of squats with your feet together.
Begin the squats standing with your feet together, holding dumbbells in your hands by your sides.
Keeping your shoulders down and back, your core engaged and your chest up, bend your knees into a deep squat. Engage your hamstrings and glutes to return to stand and repeat for 30 seconds.
Begin the squats standing with your feet together, holding dumbbells in your hands by your sides.
Keeping your shoulders down and back, your core engaged and your chest up, bend your knees into a deep squat. Engage your hamstrings and glutes to return to stand and repeat for 30 seconds.
Thursday, May 13, 2010
Next...
Set up for 30 seconds of bench dips.
Begin with your hands grasping the edge of a chair or bench with your feet extended out in front of you. Slide your butt off the edge of the chair so you are balancing your body weight with your arms. Lower your torso, bending your elbows to 90 degrees, keeping your shoulders down and back and your chest up. Press back up and repeat for 30 seconds.
Follow the bench dips with another minute of your cardio activity.
After the minute cardio, have some water and come to stand with your feet hip distance apart and parallel, your shoulders down and back, your spine in neutral and your core engaged. Hold a dumbbell in each hand.
Walking lunges for 30 seconds. Take a step with your right leg, plant your foot heel to toe and bend your knee into a lunge with your thigh parallel to the floor. Engage your hamstrings and glutes to stand and switch legs. Repeat.
Then another minute of cardio...see a pattern?
Begin with your hands grasping the edge of a chair or bench with your feet extended out in front of you. Slide your butt off the edge of the chair so you are balancing your body weight with your arms. Lower your torso, bending your elbows to 90 degrees, keeping your shoulders down and back and your chest up. Press back up and repeat for 30 seconds.
Follow the bench dips with another minute of your cardio activity.
After the minute cardio, have some water and come to stand with your feet hip distance apart and parallel, your shoulders down and back, your spine in neutral and your core engaged. Hold a dumbbell in each hand.
Walking lunges for 30 seconds. Take a step with your right leg, plant your foot heel to toe and bend your knee into a lunge with your thigh parallel to the floor. Engage your hamstrings and glutes to stand and switch legs. Repeat.
Then another minute of cardio...see a pattern?
Tuesday, May 11, 2010
What Comes Next?
Follow up your warm-up and one minute of cardio with sumo squats.
Begin stands with your feet about a leg's length apart, your feet pointing slightly out. Hold a dumbbell in each hand at shoulder height with your palms facing in.
Bend your knees into a deep squat keeping your weight back on your heels and your toes pointing over your toes. Pause at the bottom and press through your heels, engaging your hamstrings and glutes to bring you back to standing.
When you have returned to standing press your dumbbells overhead without locking your elbows, lower the dumbbells back to your shoulders...1 rep.
Repeat for 30 seconds and gear up for another minute of your cardio.
Drink a lot of water, have fun! More tomorrow!
Begin stands with your feet about a leg's length apart, your feet pointing slightly out. Hold a dumbbell in each hand at shoulder height with your palms facing in.
Bend your knees into a deep squat keeping your weight back on your heels and your toes pointing over your toes. Pause at the bottom and press through your heels, engaging your hamstrings and glutes to bring you back to standing.
When you have returned to standing press your dumbbells overhead without locking your elbows, lower the dumbbells back to your shoulders...1 rep.
Repeat for 30 seconds and gear up for another minute of your cardio.
Drink a lot of water, have fun! More tomorrow!
Friday, May 7, 2010
Hamstrings & Glutes To Finish Off The Week
Start this on your back with your feet planted on the floor hip distance apart. If you are so inclined, put a weight on your pelvis.
Inhale to begin and press your hips off the floor as high as possible with your exhale; inhale and lower. Inhale at the bottom and repeat for 12-15 repetitions.
If your hamstrings and glutes need a bit extra after completing your set, press your hips up and pulse for 12-15 pulses, lowering your hips only 2-3 inches. You may also do this exercise with your heels lifted. Play around a bit and see what muscles are activated in different positions!
When you are done, hug your knees to your chest and relax!
Inhale to begin and press your hips off the floor as high as possible with your exhale; inhale and lower. Inhale at the bottom and repeat for 12-15 repetitions.
If your hamstrings and glutes need a bit extra after completing your set, press your hips up and pulse for 12-15 pulses, lowering your hips only 2-3 inches. You may also do this exercise with your heels lifted. Play around a bit and see what muscles are activated in different positions!
When you are done, hug your knees to your chest and relax!
Wednesday, April 21, 2010
Round It Up!
Begin this exercise laying on your right side with your right upper arm on the floor, your head resting in your hand and your legs extended. Lift your top (left) leg a few inches off the floor and make small forward circles, continue for a predetermined time, 30 seconds for example, and switch directions.
When you have finished circling in both directions, lower your leg, take a deep breath and lift the leg again for 15-20 small pulses. Lower and roll to the other side! You will feel this in the small muscles of your butt, the ones we often forget!
When doing this exercise, flex your feet and reach your top leg out beyond (will be VERY slight) your bottom leg. This will help to engage your core muscles and lift your right (if you are on your right side) oblique muscles off the floor.
When you have finished circling in both directions, lower your leg, take a deep breath and lift the leg again for 15-20 small pulses. Lower and roll to the other side! You will feel this in the small muscles of your butt, the ones we often forget!
When doing this exercise, flex your feet and reach your top leg out beyond (will be VERY slight) your bottom leg. This will help to engage your core muscles and lift your right (if you are on your right side) oblique muscles off the floor.
Tuesday, April 20, 2010
Overacheiver!
Begin lying on your back. Bend your knees toward your chest and grasp your shins and engage your core muscles, do not allow your low back to arch.
Drop your shoulders away from your ears and with an exhale of your breath, lift your head, neck, and shoulders off the floor and extend your legs. Hold your legs a few inches off the floor and straighten your arms over your head with your palms facing in. Bring your knees back to your chest grasping your legs again.
Important points…keep your shoulders down and away from your ears, do not allow your stomach to “pop”, if you feel pressure or arching in your low back or your stomach pops toward the ceiling, do not lower your legs quite so much.
Continue this with your breath for 10-15 repetitions and have a fantastic day!
Drop your shoulders away from your ears and with an exhale of your breath, lift your head, neck, and shoulders off the floor and extend your legs. Hold your legs a few inches off the floor and straighten your arms over your head with your palms facing in. Bring your knees back to your chest grasping your legs again.
Important points…keep your shoulders down and away from your ears, do not allow your stomach to “pop”, if you feel pressure or arching in your low back or your stomach pops toward the ceiling, do not lower your legs quite so much.
Continue this with your breath for 10-15 repetitions and have a fantastic day!
Monday, April 19, 2010
Roll Back!
Begin seated with your knees bent, feet on the floor hip-width apart. Sit up tall you’re your shoulders down and back. Suck your navel in so your torso forms a C and keeping your back rounded, slowly roll your torso down toward the floor, vertebrae by vertebrae. Take a deep breath when your torso reaches the floor and tuck your chin to your chest and slowly roll up to seated, vertebrae by vertebrae.
It is important that you do not allow your navel to “pop” toward the ceiling, if you feel tension in your low back or your navel does, assist yourself by placing your hands on the back of your thighs and be sure to keep your shoulders away from your ears!
Repeat this roll down for 8 – 12 repetitions with the flow of your breath. This is great work for your core, glute and hamstring muscles! Fun!
It is important that you do not allow your navel to “pop” toward the ceiling, if you feel tension in your low back or your navel does, assist yourself by placing your hands on the back of your thighs and be sure to keep your shoulders away from your ears!
Repeat this roll down for 8 – 12 repetitions with the flow of your breath. This is great work for your core, glute and hamstring muscles! Fun!
Thursday, April 15, 2010
Your Arms Are Loving You!
Hold a medicine ball or dumbbell in both hands and come into a table top position on a stability ball with your head and shoulders resting on the ball, your knees bent with your feet hip distance and parallel. Engage your hamstrings and glutes to lift your torso so that it is parallel to the floor.
Engage your core and extend your arms, with the weight, toward the ceiling over your shoulders. Shift the weight to the left hand and open both arms into a T, bring your arms back together, extended toward the ceiling, shift the weight to the right hand and open again into a T; 1 repetition.
Continue with this motion for a series of 12 – 15 repetitions!
Engage your core and extend your arms, with the weight, toward the ceiling over your shoulders. Shift the weight to the left hand and open both arms into a T, bring your arms back together, extended toward the ceiling, shift the weight to the right hand and open again into a T; 1 repetition.
Continue with this motion for a series of 12 – 15 repetitions!
Monday, April 12, 2010
Tabletop Pullover
For this week grab your stability ball and a weighted medicine ball or light dumbbell. This first exercise begins in a table top position with your stability ball.
To get into a proper table top position begin seated on your stability ball with your feet hip distance apart, your shoulders down and back, your spine in neutral and your core engaged. Begin to walk your feet out away from the ball so you can come to create a table of sorts with your head and shoulders on the ball. Maintain your proper body position and engage your hamstring and glute muscles to keep your core in a level table top position.
Hold your medicine ball in both hands with your arms extended to the ceiling. If you are using a dumbbell, hold on to the weight horizontally with your hands grasping either end of the dumbbell. Using your core strength, inhale your breath and extend your arms overhead so they create a straight line with your torso. Exhale your breath and lift your arms back up to the starting position. Repeat for 10 to 15 repetitions, 2-3 sets.
To get into a proper table top position begin seated on your stability ball with your feet hip distance apart, your shoulders down and back, your spine in neutral and your core engaged. Begin to walk your feet out away from the ball so you can come to create a table of sorts with your head and shoulders on the ball. Maintain your proper body position and engage your hamstring and glute muscles to keep your core in a level table top position.
Hold your medicine ball in both hands with your arms extended to the ceiling. If you are using a dumbbell, hold on to the weight horizontally with your hands grasping either end of the dumbbell. Using your core strength, inhale your breath and extend your arms overhead so they create a straight line with your torso. Exhale your breath and lift your arms back up to the starting position. Repeat for 10 to 15 repetitions, 2-3 sets.
Wednesday, April 7, 2010
Get Up Off Your Arse…
I watched my friend Tracey do this at the gym today and it is a good one! This will target your hamstrings and glutes with a bit for your quads thrown in for good measure. It is also great for balance and stability!
Begin seated on a chair or bench with your feet flat on the floor. Extend your right leg out in front of you. Press through the heel of your left foot and with the strength of your glutes and hamstrings, don’t use your arms; come to stand on your left leg. Keep your leg extended and return to seated. Repeat for a series of 8 to 12repetitions and switch legs.
If this is too easy, grab a set of dumbbells and don’t forget to breathe!
Begin seated on a chair or bench with your feet flat on the floor. Extend your right leg out in front of you. Press through the heel of your left foot and with the strength of your glutes and hamstrings, don’t use your arms; come to stand on your left leg. Keep your leg extended and return to seated. Repeat for a series of 8 to 12repetitions and switch legs.
If this is too easy, grab a set of dumbbells and don’t forget to breathe!
Saturday, March 13, 2010
A Week of Great Glutes!
This Week...Great Glutes!
#1: Start off standing on a sturdy bench or chair. Have your feet together with your palms facing your thighs. If you choose, hold a set of dumbbells or other weight. Squeeze your shoulders down and back and engage your core. Hinge at the hips and bend forward with your legs and back straight, lowering the weights toward the floor. Engage your glute muscles and return to stand. Repeat for 12-18 reps!
#2...Lie on your back with your knees bent, feet planted hip distance apart and your arms resting by your sides. Lift your hips, engaging your glutes, off the floor as high as you can coming up to a shoulder bridge. Hold for a count of 3-5 and lower. Repeat for 12-18 repetitions.
#3…For this exercise you will need 2 paper plates and a hard surface (not carpet).
Stand with your feet hip distance apart and a paper plate under each foot. Find yourself centered, preparing to balance on your right leg. Keep your feet parallel and slide your left foot out to the side, bending your right knee into a lunge.
From the side, slide your left leg behind your right, crossing your left leg behind your right, maintaining your lunge. From here, still in your lunge, slide your left leg back out to the side slide it back to your starting position, standing with your feet hip distance apart. Switch legs and repeat for 12-18 repetitions on each leg.
Points to remember: keep your back straight, your knees pointing over your toes, your shoulders down and back and your core engaged and have fun!
#4...and hamstrings and core!
Begin this exercise on your stomach with your arms bent, your hands stacked and your forehead resting on the top hand. Drop your shoulders away from your ears and engage your core, bringing your navel up toward your spine.
Extend your legs out behind you engaging all your leg muscles. Using the strength of your glutes and hamstrings, maintaining your core engagement and keeping your shoulders relaxed lift your legs a few inches off the floor. Hold for 6-8 counts and lower. Repeat for 12-18 repetitions.
When you are finished, press back into "child's pose" and relax!
#5...And last but not least...
From child's pose, come to your hands and knees. Lift your left leg, still bent with your heel pressing toward the ceiling. Engaging your glutes, pulse your heel toward the ceiling for 30 small pulses. Lower and switch legs. When you have finished with 12-15 repetitions on each leg press back into child's pose and rest.
Cycle these glute exercises in together for a total of 2-3 sets and be sure to stretch!
#1: Start off standing on a sturdy bench or chair. Have your feet together with your palms facing your thighs. If you choose, hold a set of dumbbells or other weight. Squeeze your shoulders down and back and engage your core. Hinge at the hips and bend forward with your legs and back straight, lowering the weights toward the floor. Engage your glute muscles and return to stand. Repeat for 12-18 reps!
#2...Lie on your back with your knees bent, feet planted hip distance apart and your arms resting by your sides. Lift your hips, engaging your glutes, off the floor as high as you can coming up to a shoulder bridge. Hold for a count of 3-5 and lower. Repeat for 12-18 repetitions.
#3…For this exercise you will need 2 paper plates and a hard surface (not carpet).
Stand with your feet hip distance apart and a paper plate under each foot. Find yourself centered, preparing to balance on your right leg. Keep your feet parallel and slide your left foot out to the side, bending your right knee into a lunge.
From the side, slide your left leg behind your right, crossing your left leg behind your right, maintaining your lunge. From here, still in your lunge, slide your left leg back out to the side slide it back to your starting position, standing with your feet hip distance apart. Switch legs and repeat for 12-18 repetitions on each leg.
Points to remember: keep your back straight, your knees pointing over your toes, your shoulders down and back and your core engaged and have fun!
#4...and hamstrings and core!
Begin this exercise on your stomach with your arms bent, your hands stacked and your forehead resting on the top hand. Drop your shoulders away from your ears and engage your core, bringing your navel up toward your spine.
Extend your legs out behind you engaging all your leg muscles. Using the strength of your glutes and hamstrings, maintaining your core engagement and keeping your shoulders relaxed lift your legs a few inches off the floor. Hold for 6-8 counts and lower. Repeat for 12-18 repetitions.
When you are finished, press back into "child's pose" and relax!
#5...And last but not least...
From child's pose, come to your hands and knees. Lift your left leg, still bent with your heel pressing toward the ceiling. Engaging your glutes, pulse your heel toward the ceiling for 30 small pulses. Lower and switch legs. When you have finished with 12-15 repetitions on each leg press back into child's pose and rest.
Cycle these glute exercises in together for a total of 2-3 sets and be sure to stretch!
Wednesday, March 10, 2010
Great Glutes #4...
...and hamstrings and core!
Begin this exercise on your stomach with your arms bent, your hands stacked and your forehead resting on the top hand. Drop your shoulders away from your ears and engage your core, bringing your navel up toward your spine.
Extend your legs out behind you engaging all your muscles. Using the strength of your glutes and hamstrings, maintaining your core engagement and keeping your shoulders relaxed, lift your legs a few inches off the floor. Hold for 6-8 counts and lower. Repeat for 12-18 repetitions.
When you are finished, press back into "child's pose" and relax!
Begin this exercise on your stomach with your arms bent, your hands stacked and your forehead resting on the top hand. Drop your shoulders away from your ears and engage your core, bringing your navel up toward your spine.
Extend your legs out behind you engaging all your muscles. Using the strength of your glutes and hamstrings, maintaining your core engagement and keeping your shoulders relaxed, lift your legs a few inches off the floor. Hold for 6-8 counts and lower. Repeat for 12-18 repetitions.
When you are finished, press back into "child's pose" and relax!
Tuesday, March 9, 2010
Great Glutes #3...
For this exercise you will need 2 paper plates and a hard surface (not carpet).
Stand with your feet hip distance apart with a paper plate under each foot. Find your self centered preparing to balance on your right leg. Keeping your feet parallel, slide your left foot out to the side, bending your right knee into a lunge.
From the side, slide your left leg behind your right, crossing your left leg behind your right, maintaining your lunge. From here, still in your lunge, slide your left leg back out to the side slide it back to your starting position. Switch legs and repeat for 12-18 repetitions on each leg.
Points to remember: keep your back straight, your knees pointing over your toes, your shoulders down and back and your core engaged and have fun!
Stand with your feet hip distance apart with a paper plate under each foot. Find your self centered preparing to balance on your right leg. Keeping your feet parallel, slide your left foot out to the side, bending your right knee into a lunge.
From the side, slide your left leg behind your right, crossing your left leg behind your right, maintaining your lunge. From here, still in your lunge, slide your left leg back out to the side slide it back to your starting position. Switch legs and repeat for 12-18 repetitions on each leg.
Points to remember: keep your back straight, your knees pointing over your toes, your shoulders down and back and your core engaged and have fun!
Monday, March 8, 2010
Great Glutes...
#2...
Lie on your back with your knees bent, feet planted hip distance apart and your arms resting by your sides. Lift your hips, engaging your glutes, off the floor as high as you can coming up to a shoulder bridge. Hold for a count of 3-5 and lower. Repeat for 12-18 repetitions.
*Increase the difficulty by doing this with a weight plate or other weighted item on your abdomen.
Lie on your back with your knees bent, feet planted hip distance apart and your arms resting by your sides. Lift your hips, engaging your glutes, off the floor as high as you can coming up to a shoulder bridge. Hold for a count of 3-5 and lower. Repeat for 12-18 repetitions.
*Increase the difficulty by doing this with a weight plate or other weighted item on your abdomen.
This Week...
...Great Glutes!
#1: Stand on a sturdy bench or chair, feet together with your palms facing your thighs. If you choose, hold a set of dumbbells or other weight. Squeeze your shoulders down and back and engage your core. Hinge at the hips and bend forward with your legs and back straight lowering the weights toward the floor. Engage your glute muscles and return to stand. Repeat for 12-18 reps!
Love the sun!
#1: Stand on a sturdy bench or chair, feet together with your palms facing your thighs. If you choose, hold a set of dumbbells or other weight. Squeeze your shoulders down and back and engage your core. Hinge at the hips and bend forward with your legs and back straight lowering the weights toward the floor. Engage your glute muscles and return to stand. Repeat for 12-18 reps!
Love the sun!
Saturday, February 13, 2010
This Week...Stretch!
This week’s exercises turned into a series of stretches that will also engage and strengthen your muscles. In this review I changed the order a bit to improve the flow, finishing it up with the sun salutations. Next week the exercises will be done with a stability ball. If you don’t already have one, it is a great fitness tool to have in your home.
1. Stand with your feet hip distance and parallel, bend your torso into a forward bend and walk your hands out to plank position keeping your shoulders away from your ears and your core engaged. Take a deep breath in plank position and press back into "downward dog". If your hamstrings are feeling tight, keep your knees slightly bent. From down dog, walk your hands up to meet your feet, ending in a forward bend with your hands on the floor. Take a breath, walk your hands out to plank, press into down dog, walk your hands to your feet and so on.
Great to get your blood flowing, engage your arms, core and legs, stretch your hamstrings...love it!
2. Begin standing, feet together, shoulders down and back, core engaged and your arms by your sides. Take a deep breath and bring your palms together with your arms straight out in front of your chest. While opening your arms to your sides, just below shoulder height, reach your chest forward, hinging at your waist. As you are leaning forward, find your balance on your left leg and extend your right leg out behind you, lifting your leg off the ground and keeping your hips level. Take a deep breath and return your lifted leg to the ground. Repeat the cycle, balancing on your right leg and extending your left leg behind you.
Repeat this series for 10 repetitions, switching legs each times.
3. Stand with your feet hip distance and parallel, drop your shoulders and engage your core. Take a large step, about leg length, back with your right leg and drop into a low "runner's lunge." Engage all the muscles in your extended leg, reaching back through your heel. Reach your arms straight overhead, all the muscles in your arms engaged.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
4. Root around in your cupboards for a couple paper plates and sit on a hard surfaced floor. Place your heels on the paper plates with your knees bent and your feet hip distance apart. Sit up tall, drop your shoulders and engage your core with your palms rooted to the floor, fingers forward, just behind your sits-bones/butt/hips…inhale and slide your heels forward on the plates, bending your elbows and leaning slightly back. With your exhale and maintaining your core engagement, slide your heels back toward your body and return to your seated position. Repeat for 3 sets of 15.
You can modify this by maintaining the upright body position, sliding out one leg at a time, twisting and engaging your obliques when you return to seated, crossing your arms at your chest and eliminating them as balance, etc.
This will target your hamstring, glute and core muscles. Have fun!
5. Sun salutations 6-10 to get your blood flowing and welcome your day!
Have a great weekend!
1. Stand with your feet hip distance and parallel, bend your torso into a forward bend and walk your hands out to plank position keeping your shoulders away from your ears and your core engaged. Take a deep breath in plank position and press back into "downward dog". If your hamstrings are feeling tight, keep your knees slightly bent. From down dog, walk your hands up to meet your feet, ending in a forward bend with your hands on the floor. Take a breath, walk your hands out to plank, press into down dog, walk your hands to your feet and so on.
Great to get your blood flowing, engage your arms, core and legs, stretch your hamstrings...love it!
2. Begin standing, feet together, shoulders down and back, core engaged and your arms by your sides. Take a deep breath and bring your palms together with your arms straight out in front of your chest. While opening your arms to your sides, just below shoulder height, reach your chest forward, hinging at your waist. As you are leaning forward, find your balance on your left leg and extend your right leg out behind you, lifting your leg off the ground and keeping your hips level. Take a deep breath and return your lifted leg to the ground. Repeat the cycle, balancing on your right leg and extending your left leg behind you.
Repeat this series for 10 repetitions, switching legs each times.
3. Stand with your feet hip distance and parallel, drop your shoulders and engage your core. Take a large step, about leg length, back with your right leg and drop into a low "runner's lunge." Engage all the muscles in your extended leg, reaching back through your heel. Reach your arms straight overhead, all the muscles in your arms engaged.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
4. Root around in your cupboards for a couple paper plates and sit on a hard surfaced floor. Place your heels on the paper plates with your knees bent and your feet hip distance apart. Sit up tall, drop your shoulders and engage your core with your palms rooted to the floor, fingers forward, just behind your sits-bones/butt/hips…inhale and slide your heels forward on the plates, bending your elbows and leaning slightly back. With your exhale and maintaining your core engagement, slide your heels back toward your body and return to your seated position. Repeat for 3 sets of 15.
You can modify this by maintaining the upright body position, sliding out one leg at a time, twisting and engaging your obliques when you return to seated, crossing your arms at your chest and eliminating them as balance, etc.
This will target your hamstring, glute and core muscles. Have fun!
5. Sun salutations 6-10 to get your blood flowing and welcome your day!
Have a great weekend!
Thursday, February 11, 2010
Paper Plates: More Than Just For Picnics...
Root around in your cupboards for a couple paper plates and find yourself seated on a hard surfaced floor. Place your heels on the paper plates with your knees bent and your feet hip distance apart. Sit up tall, drop your shoulders and engage your core with your palms rooted to the floor, fingers forward, just behind your sits-bones/butt/hips...
Inhale and slide your heels forward on the plates, bending your elbows and leaning slightly back. With your exhale and maintaining your core engagement, slide your heels back toward your body and return to your seated position. Repeat for 3 sets of 15.
You can modify this by maintaining the upright body position, sliding out one leg at a time, twisting and engaging your obliques when you return to seated, crossing your arms at your chest and eliminating them as balance, etc.
This will target your hamstring, glute and core muscles. Have fun!
Inhale and slide your heels forward on the plates, bending your elbows and leaning slightly back. With your exhale and maintaining your core engagement, slide your heels back toward your body and return to your seated position. Repeat for 3 sets of 15.
You can modify this by maintaining the upright body position, sliding out one leg at a time, twisting and engaging your obliques when you return to seated, crossing your arms at your chest and eliminating them as balance, etc.
This will target your hamstring, glute and core muscles. Have fun!
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