Category: Aerobics

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
Aerobics Exercises

Squat Variations

Exercise Classification: Intermediate

Air Squat

Squat with Support

Goblet Squat

Categories
Aerobics

Standing Rotation with Band

Difficulty: Beginner

Standing Rotation with band Original

  • In a standing position with feet shoulder-width apart, place the end of the band under your left foot and grasp the end in your right hand. Step slightly forward with your right foot.
  • With your arm holding the band, raise your right arm out in front of you pulling the band as you slowly twist your body to your right side, raising the band overhead and to your side as you twist.
  • Slowly return to the start position and repeat for 10-12 repetitions.
  • Switch band to opposite foot and hand and repeat for 10-12 reps.

Modifications

You can increase or decrease the difficulty of this exercise by shortening or lengthening the distance of the band between your foot and hand.

Categories
Aerobics

Dip and Turn

Dip and Turn (Exercise Classification: Advanced)

  • Stand with your arms out in front of you at should level as you hold a resistance band between your hands.
  • Step forward on one leg and then dip down to 90 degrees on that leg as you dip the opposite leg knee to the floor.
  • Twist to one side bring your arms fully to your side.
  • Return to start position and repeat on the other side, 10-12 repetitions on each side.
  • Remember to breathe during the exercise.

Modifications

You can increase or decrease the difficulty of this exercise by shortening or lengthening the distance of the band between your hands. If you have trouble dipping down to 90 degrees, you can decrease how far you dip your front knee down.

Categories
Aerobics Exercises

Bird Dogs Legs Only

Bird Dogs Legs Only (Exercise Classification: Intermediate)

The following exercise effectively build cardiovascular and muscles strength, and you can build a routine of a circuit by doing one set of each exercise for 10-12 reps, building slowly to five or more sets.

Safety tips:

  • Always warm up by walking in place for several minutes.
  • Perform you exercises on supportive flooring with plenty of room to move.
  • Wear athletic shoes and avoid working out on thick carpet that can make movement difficult.
  • Don’t push to the point of exhaustion­–take a rest if you start to feel out of breath or overheated.
  • As your pregnancy progresses, modify the exercises as suggested for comfort and safety, and avoid any exercise that makes your feel unsteady or causes discomfort.

Instructions:

  • Assume a position on all fours so that your knees are directly under your hips and hands are directly under your shoulders.
  • Make sure your spine is in a neutral position. You do not want to have your back sagging or arching
  • Slowly raise and straighten your left hip and raise your knee, attempting to straighten it until it is at, or near parallel, to the floor without any rotation in the hips and pelvis. Both hips should stay parallel to the floor. If you had headlights on your hip bones, they should stay shining at the floor the whole time.
  • Slowly lower leg back to starting position and repeat with the other leg.

© WKU {2022} All rights reserved.

Categories
Aerobics Exercises

Bird Dogs Arms Only

Bird Dogs arms only (Exercise Classification: Beginner)

The following exercise effectively build cardiovascular and muscles strength, and you can build a routine of a circuit by doing one set of each exercise for 10-12 reps, building slowly to five or more sets.

Safety tips:

  • Always warm up by walking in place for several minutes.
  • Perform you exercises on supportive flooring with plenty of room to move.
  • Wear athletic shoes and avoid working out on thick carpet that can make movement difficult.
  • Don’t push to the point of exhaustion­–take a rest if you start to feel out of breath or overheated.
  • As your pregnancy progresses, modify the exercises as suggested for comfort and safety, and avoid any exercise that makes your feel unsteady or causes discomfort.

Instructions:

  • Assume a position on all fours so that your knees are directly under your hips and hands are directly under your shoulders.
  • Make sure your spine is in a neutral position. You do not want to have your back sagging or arching.
  • Lift right arm until it parallel to the floor without any tilting at the shoulders- both shoulders should stay parallel to the floor.
  • Gently lower arm back to your starting position and repeat with the other arm.

© WKU {2022} All rights reserved.

Categories
Aerobics Exercises

Side Lying Transverse Abdominis with Clamshell

Side lying transverse abdomens (Exercise Classification: Intermediate)

The following exercise effectively build cardiovascular and muscles strength, and you can build a routine of a circuit by doing one set of each exercise for 10-12 reps, building slowly to five or more sets.

Safety tips:

  • Always warm up by walking in place for several minutes.
  • Perform your exercises on supportive flooring with plenty of room to move.
  • Wear athletic shoes and avoid working out on thick carpet that can make movement difficult.
  • Don’t push to the point of exhaustion­–take a rest if you start to feel out of breath or overheated.
  • As your pregnancy progresses, modify the exercises as suggested for comfort and safety, and avoid any exercise that makes your feel unsteady or causes discomfort.

Instructions:

  • Lay down on your side with knees bent and legs together. Place upper hand on hip and support head with the other hand.
  • Modification: Place 1-2 pillows between your knees if the above starting position is uncomfortable.
  • Take a breath in and as you exhale pull your tummy inward and hold the contraction. If you do this correctly, it will create a little “mouse house” dome between the floor and your waist.
  • Hold the abdominal contraction but breath normally as you raise your top knee as you turn your inner thigh outward keeping your ankles together and hold for five seconds.
  • Return to start position and repeat.
  • Switch to opposite side and repeat.

© WKU {2022} All rights reserved.

Categories
Aerobics Exercises

Power Squats

Power Squat (Exercise Classification: Advanced)

The following exercise helps strengthen muscles and the cardiovascular system. Start with one set of each exercise for 10 reps(that is, do the exercise 10 times in a row). You can build up slowly to 4 or more sets. You can also combine this exercise with other exercises in the app to create a workout that will challenge the entire body!

Safety tips:

  • Always warm up by walking in place for several minutes.
  • Perform you exercises on supportive flooring with plenty of room to move.
  • Wear athletic shoes and avoid working out on thick carpet that can make movement difficult.
  • Don’t push to the point of exhaustion­–take a rest if you start to feel out of breath or overheated.
  • As your pregnancy progresses, modify the exercises as suggested for comfort and safety, and avoid any exercise that makes your feel unsteady or causes discomfort.

Instructions:

This will be similar to a regular squat except for that you can move a little faster, reduce the depth of the squat, and if you wanted to make it a little bit harder, add a small jump to the end of the movement. You can modify by keeping both feet on the ground at all times.

© WKU {2022} All rights reserved.

Categories
Aerobics Exercises

4-Way Lunge

Four way Lunge (Exercise Classification: Intermediate)

The following exercise effectively build cardiovascular and muscles strength, and you can build a routine of a circuit by doing one set of each exercise for 10-12 reps, building slowly to five or more sets.

Safety tips:

  • Always warm up by walking in place for several minutes.
  • Perform you exercises on supportive flooring with plenty of room to move.
  • Wear athletic shoes and avoid working out on thick carpet that can make movement difficult.
  • Don’t push to the point of exhaustion­–take a rest if you start to feel out of breath or overheated.
  • As your pregnancy progresses, modify the exercises as suggested for comfort and safety, and avoid any exercise that makes your feel unsteady or causes discomfort.

Instructions:

All with the right leg being the one moving (left leg stationary)…

  1. Lunge to the front
  2. Lunge to the side
  3. Lunge to the back
  4. Lunge to the other side

Then switch to the other side and repeat.

© WKU {2022} All rights reserved.