Author: Rachel Tinius

Categories
Aerobics

Foot Elevated Glute Bridge

(Difficulty: Beginner)

Description:

Start lying flat on your back, with knees bent and feet planted on an elevated surface; on a chair or couch, and keep the core tight as you raise your hips higher into the air near your hips. Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds

*If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.

Categories
Aerobics

Donkey Kicks

Difficulty: Beginner

Start on your hands and knees, with your hands directly under your shoulders and back flat.. Keeping your core tight, lift one foot off the ground and reach straight backwards. Reach as far as you can, squeezing your glutes at the top, and keep your knee bent throughout the movement. Lower it back down, bringing your knee all the way back underneath your hips

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carioca

(Difficulty: Beginner)

Description:

Stand in an area with plenty of space to your left and right. Push off with the left foot and bring it towards the right foot. While maintaining balance and twisting your torso, continue to move in this direction and cross the left foot behind the right foot and plant it on the ground. Move the right foot laterally as you plant your left foot behind you and push off In this direction.

Practice this slowly until you understand the movements then gradually speed up until you reach a steady speed that is comfortable for you.

Categories
Aerobics

Bicycle Kick Progression

Difficulty: Advanced

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Ball and Baby Shoulder Roll

(Difficulty: Beginner)

equipment: yoga ball

Description:

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Ball and Baby Pushup

(Difficulty: Intermediate)

equipment: yoga ball

Description:

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Ball and Baby Lower Ab Roll

(Difficulty: Advanced)

equipment: yoga ball

Description:

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Ball and Baby Knee Rolls

(Difficulty: Advanced)

equipment: yoga ball

Description:

  • Lie flat on your back, and place your feet on top of the yoga ball. Your knees should be bent at a 90 degree angle, and the entire back of your thigh and leg should be in contact with the ball.
  • *Your baby can participate too! Have your child resting in the crease of your hip, straddling your belly.
    Your hands can be up to support your child in place, or you can have them simply at your sides
  • With your feet on the ball, roll your knees to one side, untill your thigh touches the grass. Use your core and hip flexor muscles to lift your legs back up to the starting position
  • Repeat on the opposite side, completing 5-10 reps on each side in an alternating pattern.
Categories
Aerobics needs description

Ball and Baby Hip Lift

(Difficulty: Intermediate/Advanced)

equipment: yoga ball

Description:

Categories
Aerobics

Ball and Baby Balance Builder

(Difficulty: Intermediate)

Description:

Place yoga ball right at the center of your hips and belly, with your feet on the floor behind you. Your baby can participate as well!! Have your child laying right in front of you on the ground.

Hold a position to a plank, with hands and feet on the ground at the same time. Have the ball support your hips and abdomen.

Reach one arm up in the air, while reaching the opposite leg in the air. For example, you would only have your left arm and right leg on the ground, with the other limbs in the air. Hold for 2-3 seconds, and then return to the ground. Repeat with the opposite side.

Complete 10 reps on each side.