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Friday, December 23, 2011

Holiday Homework Part Three: Butt and Thighs


Today's final part of the Holiday Homework series shows you how to tone your butt and thighs. These exercises may seem simple but don't be fooled - they are extremely effective!



SIDE-KNEELING LEGS
  1. Kneel on the mat with hip creases open and shoulders, hips, and knees aligned.
  2. Reach the right leg out to the side, and take your left arm out to the opposite side, with the right hand behind your head.
  3. Tip over until your right leg is not touching the mat and you are relying on your left hand and left knee/shin to balance.
  4. First Set – Back and Forth: Inhale, flex your foot and bring right leg forward, exhale and point your foot as your leg goes back. Make sure to keep hips still. Repeat 8-10 times.
  5. Second Set – Circles: Bend the right knee to 90 degrees and draw little circles with your knee going forward. Keep the knee at hip-height or higher. Repeat 8-10 times then switch directions
  6. Third Set – Up and Down: Straighten right leg out to the side and pulse up towards the ceiling slowly. Repeat 8-10 times.
  7. Repeat on the opposite leg.

*** Please note that you should always consult with a doctor before beginning an exercise program and that all information conveyed is for entertainment purposes only and does not intend to diagnose or treat any medical condition.***

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