Difficulty: Intermediate
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.
As you do this, reach with your arm and hand to try and touch the ground on the outside of the foot closest to you. Your trunk will twist as you do this.
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: Beginner)
Description:
Lie flat on your back, with knees bent and feet flat on the floor.
Sit up just slightly, so that only your shoulders/upper back are off the ground.
Keep your core tight to reach your right arm to your right heel, and repeat on the opposite side.
Complete 10 reps on each side.
(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: Intermediate
Start in a half kneeling position with one knee on the ground.
Holding a light weight or object in both hands, start with both arms straight near the leg that is down.
Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.
Lower back to the start.
Repeat 10 times on one side, then switch your knees and complete on the opposite 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: Advanced)
Description:
Start in a normal plank position. Keeping your back flat, slowly rock your shoulders forwards and back, just like your body is functioning as a jig saw.
Make small movements, and keep your core tight throughout the movement.
Complete 10 reps.
(Difficulty: Beginner/Intermediate)
Description:
– Lie flat on your back with your legs straight, and your head and neck lifted slightly off the ground
– Place both hands behind your head or near the base of your neck
– Raise your right knee up, and rotate your left elbow to reach towards this leg.
– Switch sides by straightening the right leg, and then reaching towards the left side and bending your left knee up
– Repeat 10 reps on each side.
