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