Author: Rachel Tinius

Categories
Exercises

Hip Swings

Hip Swings (Exercise classification: beginner)

Equipment: wall or countertop

  • Begin standing next to a wall or a countertop with the right side of your body closest to the wall or countertop
  • Place your right hand on the surface for balance
  • Your left hand can go on your hip or your can let your left arm hang comfortably at your side
  • Keeping your knee straight, swing your left leg back and forth in one smooth motion.
  • The movement should come from your hip at a comfortable speed. Keep your trunk still when you do this.
  • Keep height of leg in a comfortable range
  • You can perform on both sides but for constipation you want to make sure to do the left side.
  • Repeat for 10-20 repetitions (forward swing and back swing of the leg = 1 repetition).
Categories
Exercises

Dip and Turn

Dip and Turn (Exercise Classification: Intermediate/Advanced)

Equipment: none

  • In a standing position extend one leg behind your body and with your toes supporting the leg
  • Bring your arms out straight in front of you
  • Slowly dip down, kneeling on the back leg and with the other knee bent in front with foot resting on floor.
  • Twist your head, arms, and torso to one side then return to center.
  • Return to start position and repeat 10-12 repetitions each side.
Categories
Yoga

YOGA 5

Categories
Yoga

YOGA 4

Categories
Yoga

YOGA 3

Categories
Yoga

YOGA 2

Categories
Yoga

YOGA 1

Categories
Aerobics Exercises

Heel Lifts Plyo

Dip and Turn (Exercise Classification: Intermediate)

Equipment: none 

-Begin with hands on your hips in a standing position, legs approximately shoulder width apart. 

-Transfer your weight from left to right foot while kicking your heel to your backside every time it leaves the ground.

-Alternate back and forth continuously like jogging in place, but with emphasis on bringing your heel to your backside. 

 

Categories
Aerobics Exercises

Cardio Squat with Hop

Cardio squat with Hop (Exercise Classification: Advanced)

Equipment: none 

-Begin standing legs slightly wider than shoulder width apart. 

-When ready, bend your knees and squat downward, bringing your bottomtowards the ground. 

-Once your legs are parallel to the ground,push up off the ground letting your feet leave the surface allowing jump to occur. 

-When you land, bend your knees, squat again and repeat the process. 

-You may find yourself bringing your arms to your chest on the squat and using them to swing down during the jump for an extra push. 

-Repeat 10 times

Categories
Exercises

Woodchop Low to High

Woodchop Low to High  (Exercise Classification: Intermediate/Advanced)

Equipment: Band, -If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 

-Once band is secured, grab ahold of the end with both hands clasped together. Start with the band low and on the right side of your body near your hip. 

-Pull band diagonally upward across your body until you reach the top left side overhead. 

-Do this slow and controlled fighting the resistance of the exercise band. 

-Repeat 10 times

-When finished with one side flip so that you can begin with the band on your lower left side pulling to up your right.