Month: March 2022

Categories
Aerobics

Side or “Lateral” Lunge with a Trunk Twist

Lateral Lung with Trunk Rotation (exercise classification: intermediate)

Equipment: none

  • Start standing with your feet together and toes facing forward
  • Take a big step out to the side, keep your toes of both feet facing forward, and sit your hips down and back into a lunge position. To make this easier, take a smaller step. To make it harder, take a bigger step.
  • Once in the lunge, twist your mid back and try to touch the ground on the outside of the opposite foot.
  • Return to your starting position.
  • Remember to breathe during the movement.
  • Try 4 to 6 repetitions on one side and then switch to the other side.
  • Good for: hip and spine mobility; hip loading and strengthening
Categories
Aerobics

Standing Hip Rotation at the Wall

Standing Hip Rotation at Wall (exercise classification:advanced)

Equipment: none

  • Start by standing very close to wall
  • You can then either…
    • Keep your hip underneath you (neutral or not bent) and bend your knee that is closest to the wall to a 90 degree angle
    • Bend your hip and knee of the leg closest to the wall 90 degrees (HARDER)
  • IF you want to work on mobility & flexibility:
    • Keep your hip bones facing forwards and outside of your thigh touching the wall
    • Slowly move your foot away from the wall, moving from the hip socket (not your whole pelvis), then bring it back to touch the wall
  • IF you want to work on strength:
    • Push your foot and the outside of your lower leg into the wall as if you were trying to push “through” the wall as you stand tall and hold for 3-5 seconds then relax. The outside of your thigh should touch the wall the entire time.
    • Try not to let your back round or arch excessively as you do this.
    • Breathe throughout the entire hold.
Categories
Aerobics

Clamshell Variations for Hip Strength and Mobility

Side-Lying Clamshell with an End-Range Hold
Side-Lying Clamshell with Added Hip Internal Rotation

Clamshell Variations for hip strength and mobility (exercise classification: beginner/intermediate)

If clamshells are too easy or you want to mix your routine up a little, try one of these variations. In the first variation, you are lifting your leg as high as you can with good form and then using your bottom muscles to hold it there. Vary your hold times from 3-10 seconds, with longer holders making for a harder exercise. Lower your leg down slowly. In the second variation, you are working on hip rotation mobility into both directions instead of just one. Make sure you are breathing the entire time. If you want to get a little more out of the exercises, try one set with your belly relaxed and one set with your belly muscles tightened with a 50% effort.

Categories
Aerobics

Hip Rotation Progression

Exercise Classification: Beginner (video 1, 2, & 3), Intermediate (video 4), Advanced (video 5, 6, & 7)

Video 1: Prone Heel Press
Video 2: Prone Hip External and Internal Rotation Range of Motion Control
Video 3: Supine Hip External and Internal Rotation Range of Motion with 1 Leg
Video 4: Seated Hip External and Internal Rotation Range of Motion and Control
Video 5: Standing Hip Internal Rotation Isometric or External Rotation Range of Motion at the Wall with hip neutral and knee bend 90 degrees
Video 6: Standing Hip Internal Rotation Isometric Or External Rotation Range of Motion at the Wall with Hip Bent to 90 degrees
Video 7: Standing Side Lunge with a Trunk Twist (loaded hip rotation)

Categories
Weekly Tips

F.I.T.T.

F.I.T.T. Framework for Pregnancy

F.I.T.T. stands for frequency, intensity, time, and type of exercise. This framework can help you decide on exercise programming that works for YOU and YOUR schedule! The ultimate goal of using BumptUp is to hit 150min of moderate exercise per week. Use this framework to help you do that!

Frequency- aim for exercising at least 3-4 times per week (but work up to daily)

Intensity– Shoot for an intensity that makes your heart beat faster and breath harder, but keep it to where you can still carry on a conversation. This is called the “talk test” and can keep you at a level that is not going to overexert yourself. If you are a very active person and used to more intense activity, it is okay to work even harder!

Time– anywhere from 20-60 minutes. Note: it is okay to break this up into 10min sessions throughout the day!

Type– This part should be based purely on what YOU enjoy doing the most! If you love to walk, walk! If you like to run, run! If you like to cycle, cycle! If you like to play tennis, play tennis! If you like to dance, dance! Choose a mode that sets you up to be successful! And if you don’t know what you like to do, visit our full body workout section of the app!! We can help you pick safe and effective exercises to create your own workouts!

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