(Difficulty: Beginner)
Description:
Start facing a wall or countertop with hands resting on the surface for balance support.
Take a big step out to one side. Bend the knee of the stepping foot as you sit your hips back as if trying to sit in a chair. Keep the opposite leg straight.
Return to the starting position then repeat going to the other side.
Complete 5-10 reps on each side.
Difficulty: Beginner
Stand up against a wall with knee closest to the wall bent at a 90-degree angle behind you.
Keeping the outside of your upper leg (thigh) against the wall, lift your foot off the wall as far as you can without leaning over (think about standing tall).
Return to starting position.
Complete 10 reps.
Difficulty: Beginner
Stand up against a wall with the hip and knee closest to the wall bent at 90 degree angles in front of you.
Keeping the outside of your upper leg (thigh) against the wall, lift your foot off the wall as far as you can without leaning over (think about standing tall). Return to starting position.
(Difficulty: Beginner/Intermediate)
Description:
Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.
As you hinge forward at the hips, lift the back leg up keeping it straight behind you….
You should feel this in the back of your leg that is forward (working leg).
The muscles in this area are the hamstrings and gluteals.
Difficulty: Advanced
Start by getting down on all fours on a mat or a flat surface. Position your hands directly under your shoulders and your knees under your hips. Your back should be flat, and your core tight.
To tighten your core, gently exhale as you lift your belly button away from the floor. You can also engage your pelvic floor by pretending you were trying to hold back gas or stop the flow of urine.
Lift your knees a few inches off the ground, so your weight is supported by your hands and the balls of your feet
Hold This position for 20-30 seconds.
(Difficulty: Beginner)
Description:
Start in a seated position on the floor.
Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.
From here, kick your right foot in the air, keeping your core tight. Return the foot on the ground, and then repeat on the opposite side.
Repeat for 10 reps on each side.
(Difficulty: Beginner)
Description:
Stand with feet just wider than shoulder width, hands positioned at the chest.
Bend your knees and sit your hips back, just like sitting in a chair. Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
Use a countertop of chair for support if needed.
When standing up, extend all the way up on your toes to do a calf raise in between each squat.
Complete 10 reps of each.
(Difficulty: Intermediate/Advanced)
Description:
Find a low step, and stand 2-3 feet behind it facing the step.
Just like a normal walking lunge, reach forward with one leg to take a longer step, with the front foot landing on the stair.
Lower the back knee down, and then push off of the step to bring the front foot back to starting position.
Repeat for 10 lunges each side.
Difficulty: Beginner
Description: Stand with feet shoulder width apart, and hold a light wieght such as a soup can or dumbell in each hand.
Keeping your arms straight, lift your hands away from your body. Make a T shape with your arms, and then lower back to your sides in a controlled motion.
Complete 10 reps
(Difficulty: Intermediate)
Description:
This exercise is best done with your hands on the edge of a counter top.
Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
Repeat on the opposite leg, completing a reverse lunge on each leg.
With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
Lung-Lunge-Pushup. This is one rep. Great total body exercise!
