Every week a new at home exercise will be added to this page. These exercises are quick and effective for those days you just can’t make it to the gym. Each exercise will take less than 5 minutes from your day, string a few of them together for a quick 15 minute mini workout. We all have those days; hopefully this will keep everyone on track as we go through the ups and downs of our daily routines.
Side Lying Leg Series
Exercise: Single Leg Lift
Focus: Glute
Repetition: 12
Begin laying on the right side of the body
Legs are stacked
Imagine there is a wall behind you, do not allow your hips to move behind the "wall"
Start with the left foot pointed
Raise the leg towards the ceiling keeping the hips stacked
Flex the foot to return to start position
12 repetitions the left leg
Roll to the left side to repeat on opposite side
Exercise: Leg Circles
Focus: Glute
Repetition: 8
Begin laying on the right side of the body
Legs are stacked
Imagine there is a wall behind you, do not allow your hips to move behind the "wall"
Start with the left foot pointed
Elevate the right leg to hip width apart keeping the hips stacked
Draw small circles forward with the leg for 8 repetitions
Reverse the direction of circles for 8 repetitions
Roll to the left side to repeat on opposite side
The Vacation 5
Exercise: Single Leg Stretch
Focus: Abdominal
Repetitions: 10-12
Description:
Begin laying on the pack (Supine)
Legs are in table top
Legs raised in the air bent at the knees
Heels are slightly above the knees
Knees are directly above the hips or slightly away
Do not let the hips rock during this exercise (stabilize the pelvis)
Raise the head, neck and shoulders to look into the lap
Extend the left leg away (straighten the knee), the right leg is bent in toward the body
Switch legs
Repeat for 10-12 repetitions to each side
Next week we will add exercise 2 in this 5 exercise series. Enjoy!
Exercise: Double Leg Stretch
Focus: Abdominal
Repetitions: 6-10
Description:
Begin laying on the pack (Supine)
Legs are in table top
Legs raised in the air bent at the knees
Heels are slightly above the knees
Knees are directly above the hips or slightly away
Do not let the hips rock during this exercise (stabilize the pelvis)
Raise the head, neck and shoulders to look into the lap
Hug both knees into the chest
Reach both legs away on the inhale while arms reach over head
Exhale to bring legs into the chest; arms circle around to hug the knees elevate the shoulders off of the floor
Repeat for 6-10 repetitions
Next week we will move on to exercise 3 of 5 in this series! Have a wonderful week :)
Exercise: Single Straight Leg Stretch
Focus: Abdominal
Repetitions: 12-15
Description:
Begin laying on the pack (Supine)
Legs are in table top
Legs raised straight towards the ceiling
Do not let the hips rock during this exercise (stabilize the pelvis)
Raise the head, neck and shoulders to look into the lap
Extend the left leg away, the right leg is straight towards the ceiling
Pulse for two
Switch legs
Repeat for 12-15 repetitions to each side
Next week we will add exercise 4 in this series! Keep strengthening that core!
Exercise: Double Straight Leg Stretch
Focus: Abdominal
Repetitions: 8-10
Description:
Begin laying on the back (Supine)
Legs are extended straight up above the hips
Do not let the hips rock during this exercise (stabilize the pelvis)
Raise the head, neck and shoulders to look into the lap
Lower both legs towards the floor on the inhale
Exhale to lift the legs, pressing the spine to the floor while raising the legs
Repeat for 8-10 repetitions
Exercise: Scissors
Focus: Abdominal
Repetitions: 10-12
Description:
Begin laying on the back (Supine)
Legs are in table top
Legs raised in the air bent at the knees
Heels are slightly above the knees
Knees are directly above the hips or slightly away
Do not let the hips rock during this exercise (stabilize the pelvis)
Raise the head, neck and shoulders to look into the lap
Extend the left leg away (straighten the knee), the right leg is bent in toward the body
Reach the left shoulder towards the right bent knee
