Tag: beginner

Supine Straight Leg Toe Touches

Post author By Rachel Tinius
Post date June 1, 2023
No Comments on Supine Straight Leg Toe Touches

(Difficulty: Beginner)

Lie flat on your back with feet in the air and legs straight up towards the sky/ceiling. Curl up to touch your toes by lifting the shoulders and upper back off the ground.

Focus on the form! Keep the legs straight and perpendicular to the floor.

Tags beginner, Core, Pregnancy

Exercises

Pushup

A staple in any PE class, a pushup is a basic upper body movement that can be done almost anywhere, with no equipment needed.

Doing a pushup the correct way SHOULD be challenging, and we have developed a series of progressions to develop the same muscle groups in a safe and effective manner.

(Difficulty: Beginner)

Beginner Pushup

Use a chair, couch, bench, box or even a wall to elevate the hands. Kneeling on the ground facing the box (or other surface), place the hands about shoulder width apart. Bend the elbows until the chest lowers to the edge of the box, controlling the tempo throughout the movement.

Elbows should stay tight to the sides of the body. Make sure the back stays flat, so that the hips and shoulders move at the same speed.

Tags Aerobics, beginner, Pregnancy, upperbody

Aerobics Exercises

Scissor Hops

(Difficulty: Beginner)

Start in a split stance, with one foot slightly in front of the other. With each small jump, switch your feet.

Knees should stay almost straight, and hops should be about as small as if you were jump roping.

Tags Aerobics, beginner, lowerbody, noequipment, Pregnancy

Aerobics

Glute Bridge

(Difficulty: Beginner)

Start lying flat on your back, with knees bent and feet planted on the floor near your hips. Push through your heels, raising your hips in the air.

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.

to increase difficulty: elevate your feet on a chair or couch, keep the core tight as your raise your hips higher into the air

Tags Aerobics, beginner, lowerbody, Pregnancy

Exercises

Wall Sit

(Difficulty: Beginner)

Like sitting in a chair that isn’t there! Find a sturdy, flat wall to serve as the back of your (non-existent) chair.

Bend the knees to lower your hips to the ground, until knees are bent at approx. 90 degrees, thighs parallel to the floor.

Keep the chest up tall, and avoid putting your hands on your legs for support.

to increase difficulty: raise the heels off the ground and hold the same squat position, pressing into the ground with only the ball of the foot.
to decrease difficulty: straighten the knees slightly so that the shoulders are higher against the wall.

Tags Aerobics, beginner, lowerbody, noequipment, week1

Exercises

Stroller Squats

Difficulty: Beginner

Description:

Stand with the feet in a straddle position.
Place hands on the handlebar of the stroller.
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.

Tags beginner, lowerbody, mommyandme

Exercises

Stroller Calf Raises

Standing Calf Raises with Upper Body Balance Support (Intensity level: beginner)

Equipment: Stroller, or something to hold onto for support

Start standing next to something you can rest your hands on will not move (wall, tree, back of a couch)
Keeping your trunk stacked (no extra arch in your low back), raise up onto both toes as you lift your heels off the ground as high as you can.
Without holding, lower back down.
Repeat for 20 repetitions. You may need to break this down into 2 sets of 10 repetitions.
Consider performing a calf stretch (see other video) after performing this exercise.

Tags Aerobics, beginner, lowerbody

Exercises

Standing Push Press

(Difficulty: Beginner)

Description:

stand with feet shoulder-width apart, holding a small weight in each hand.
bring the weights up to shoulder level, elbows bent in front of your body
Push the weights straight up above your head
modification: add in a slight knee bend, and then stand back up as you push the weights above your head. This helps the exercise use your legs to push the weights rather than strictly your arms.