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.***

Holiday Homework Part Two: Arms and Shoulders

In today's post, part two of the Holiday Homework Series, I will teach you how to strengthen and tone your arms and shoulders (so they will look like Eva's! :). These simple exercises not only build strength in your upper body, but also in your core muscles. Enjoy and feel free to ask any questions by leaving a comment!

Regular Plank

Position hands shoulder width apart and feet shoulder width apart in a plank position. Remember to dome between the shoulder blades, tuck your tailbone between your legs, and send your bellow button up to your spine. Hold for 30 seconds. Repeat 3 times.

Single Arm Plank

Same as above but take hands narrower and feet wider (like a tripod). Lift one arm up at a time switching. You can take your arm straight in front of you, to the side, or bend your elbow and bring your hand (plan down) to your chest. Keep hips level. Repeat 8-10 times on each side.

Single Leg Plank

Legs and hands in regular plank position. Lift one leg up at a time, maintaining alignment throughout body. Repeat 10 times on each side

Plank Knee-In

Set up in the regular plank position. Take one knee into to chest at a time, maintaining square hips and shoulders, using the abdominals to draw the knee in. Repeat 10 times on each side, alternating sides. 

*** 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.***