Put a Spring in Your Step

Every journey begins with a single step.  Maya Angelou

Spring has arrived!  Hope these exercises are helping you put a “spring in your step” and getting you started on your journey.

Quad Arm Leg Raises

Start

1.  Position yourself on your hands and knees.

2.  Slowly draw-in your navel up towards your spine and tuck in your chin.

Movement

3.  Raise your arm with your thumb up and extend your opposite leg behind you remembering to keep your back flat.

4.  Keep your arm and leg straight lifting both up until they are in-line with your back.

5.  Hold the top position and slowly return to the starting position. 

6.  Continue with the same arm and leg for one minute, then switch and repeat on the other side for the next minute.

Side Plank

Start
1. Lie on side with feet and legs on top of each other, forearm on ground and elbow under shoulder.
Movement
1. Draw-in belly button and squeeze butt muscles.
2. Lift hips and legs off ground until body forms straight line from head to toe, resting on forearm and feet.
3. Hold for five seconds.

4. Dip up and down for one minute, then switch sides for the next minute.

Plank

1. Lie on your stomach with your feet hip distance apart and forearms placed on the ground.

2. Lift your body off of the floor and raise up until your body forms a straight line from head to toe.

3. Suck in your gut and squeeze your butt! Hold for one minute.

Have fun and be healthy!

Carol

Get Moving and Get in Shape

Five exercises, five minutes.  Time to get moving and get in shape.

Floor Bridge

Start
1. Lie on back with knees bent, feet flat and shoulder-width apart.
Movement
1. Draw-in belly button and squeeze butt muscles.
2. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels.
3. Lower pelvis to almost floor level and then lift again.

4. Repeat for one minute… slowly.

Marching Floor Bridge

Start

1.     Lie on your back with your knees bent and your feet flat on the floor.

2.     Rest your arms on the floor, palms up, at shoulder level.

3.     Raise your hips so your body forms a straight line from your shoulders to your knees.

Movement

1.     Brace your abs and lift your right knee toward your chest

2.     Hold for 2 counts, then lower your right foot.

3.     Repeat with the other leg. That's 1 rep. Keep going for one minute. 

Russian Twist

Start

1.     Begin the exercise in a seated position with your knees bent, feet off the floor and your back at about a 45 degree angle to the floor.

2.  Extend your arms out straight in front of your chest and clasp your hands together.

Movement

1.     Twist your torso to your right side as far as possible while moving your arms this direction.  Your legs stay steady in front of you.

2.     Steadily twist your torso all the way around to your left side.

3.     Continue to alternate back and forth for one minute.

Alternating Leg Walks
Start
1.  Lie on your back and rest your hands underneath or near your tailbone.

2.  Raise both legs into the air until they are vertical.

Movement

1.     Slowly lower one of your legs back down toward the ground, keeping it straight all the while. 

2.  Stop your leg before it touches the ground and then begin to bring it back up. Use your abs, not your back.

3.     As that leg goes up, begin lowering your other leg and continue in this alternating pattern for one minute.

Reverse crunch

Start

1.  Lie on your back, legs extended upward directly over hips.

2.  Hands are at your sides; head and shoulders relaxed.

Movement

1.  Contracting abdominals, lift hips a few inches off floor.

2.  Slowly lower hips to floor. This is a small movement that works your lower abs.

3.  Repeat for one minute. 

Haven’t been keeping up with your exercises?!  That’s ok.  It’s Lent, repent and begin today!

Have fun and be healthy,

Carol 

Build Your Core

The secret of change is to focus all of your energy, not on fixing the old, but on building the new.  Socrates

This week we are building your core! I know you can find five minutes to “start building the new!”

Crunch

Start
1. Lie on back with knees bent, feet on floor and shoulder-width apart.
2. Put hands behind your head to rest at the top of your neck.
Movement
1. Lift your shoulder blades 2-4 inches off the floor.

2. Keep your head in line with your spine and your eyes looking at the ceiling.
3. Hold the position for two seconds and return slowly to the starting position.

4. Repeat for one minute. Two key elements to this exercise: eyes to the ceiling; slow movements.

Bicycle Crunch

Start

1.     Lie on your back, hands behind your head, elbows pointed to the sides.

2.     Lift your feet off the floor and have your hips and knees bent at 90 degree angles.

Movement

1.     Straighten your left knee while bending your right knee further up. Use your abs to lift and turn your upper body to bring your left elbow towards your right knee. Don't push your head forward with your hands, just keep your head supported with your fingers.

2.     Slowly come back down and repeat with the opposite knee and elbow to create a bicycle kicking action and simultaneous body rotation. Your elbows don't need to touch your knees.

3.     Continue for one minute.  Nice and slowly.

Double Leg Circles
Start
1.  Lie down on your back, with your hands by your hips

2.  Lift both legs off the floor to a 90 degree angle (in line with your hips).

Movement

1.  Rotate both legs together making a circle about one foot in diameter.

2.  Continue in one direction for one minute; then reverse direction for the next minute.

Alleluia Abs (That’s my name for this exercise; much better than “dead bug!”)

Start

1.     Lie on your back, arms by your sides.

2.     Lift your feet off the floor and have your hips and knees bent at 90 degree angles.

Movement

1.  Reach your arms over your head almost to the floor behind you and then return them to your hips.

2.  Your arms continue to move back and forth; your legs do not move!  Maintain the 90 degree angles for the entire exercise.  You’ll be singing “Alleluia” when you’re done!

Have fun and be healthy!

Carol