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