Tag: beginner

Exercise Classification: Beginner

Side Lying Abductor Lift

Equipment:  None

Description:

• Lay on side with lower arm supporting head, upper arm in front for balance and legs straight in line with body. Slightly bend upper leg knee and squeeze glutes (bottom) as you bring leg back behind body and hold for several seconds.
• Slowly raise the upper leg above hip level and return to start position.
• Keep your hips stacked on top of each other as you do this.
• Repeat on opposite side.

MODIFICATIONS:

If you are having trouble balancing in this position, bend your bottom hip and knee up a little. If you find yourself rolling backwards, do this next to wall with the wall behind you to help keep your from rolling backwards.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Chair

Description: 

• Stand with the hands resting on a sturdy chair for balance. Extend one leg out behind the body, knee is slightly bent.
• Lift the leg up. Keep the back straight and concentrate on tightening the gluteal (bottom/buttock) muscle.
• Repeat on opposite leg.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Chair

Description: 

• Stand with one hand resting on a sturdy chair for balance.
• Lift the outside leg away from the body, keeping your torso straight as you lift.
• Slowly lower it to the starting position.
• Switch sides.

© WKU {2022} All rights reserved.

Difficulty: Beginner

Equipment: Ball, small pillow or small empty box.

Description: 

• Stand in a partial squat position while holding the ball in front of your belly. 
• Plie by raising your body up and raising ball overhead and until your legs are straight.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Chair or table

Description: 

• Holding onto a stable support, stand in a stride position with one foot forward and one foot back. 
• Slowly bend both legs. Keep your torso is upright and your back heel should be lifted off the floor. 
• Tighten the lower torso muscles as you dip down as far as you comfortable can go.
• Switch to opposite side.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Chair

Description: 

• Use a stable support for balance.
• Stand with the feet in a straddle position. 
• Slowly squat toward the floor. Knees should remain in line with the toes and helps remain flat on the floor.
• Hold for five seconds.

© WKU {2022} All rights reserved.

Difficulty: Beginner

Equipment: None

Description: 

• Stand with the feet in a straddle position. 
• Slowly squat toward the floor by dropping your bottom down and back as if trying to sit in a chair. Knees should remain in line with the toes. 
• Squat as far as you comfortable can without allowing your heels to lift off the floor.
• Hold for a count of five.

© WKU {2022} All rights reserved.