You are here

Hips

Rock the Boat

Rock the Boat

A.

Begin in a v-sit with your legs lifted and knees bent. Hold on to one dumbbell between both hands.

B.

Twist your upper body and hands holding the weight to the right while keeping your legs stationary.

C.

Now twist to the left. That's one rep. Continue alternating sides.

Heavy Lying Abduction

Heavy Lying Abduction

A.

Lie on floor on left side, torso lifted, left forearm on floor perpendicular to body, legs stacked with one lighter weight resting above right knee, right hand resting loosely on weight to start. Lift right leg and hold for 3 seconds [shown]. Lower leg to return to start. Do 20 reps. Switch sides; repeat.

Heavy Lying Abduction

Heavy Lying Abduction

A.

Lie on floor on left side, torso lifted, left forearm on floor perpendicular to body, legs stacked with one lighter weight resting above right knee, right hand resting loosely on weight to start. Lift right leg and hold for 3 seconds [shown]. Lower leg to return to start. Do 20 reps. Switch sides; repeat.

Reverse Lunge with High-Knee Raise

Reverse Lunge with High-Knee Raise

A.

With arms long and dumbells at sides, step back, dropping the back knee to three inches above the ground, keeping a slight forward tilt.

B.

Transfer weight to the front foot and push up through the heel while driving the back knee high into the air. Reverse the motion to return to the starting position.

Lizard

Lizard

A.

Begin in crescent lunge.

B.

Place hands inside the left foot and wiggle the foot to the left edge of the mat. Try to place forearms on to ground. Use blocks if necessary.

Half-Split with Flexed Foot

Half-Split with Flexed Foot

A.

Begin in crescent lunge.

B.

Carefully drop the back knee and un-tuck toes. Place hands on the top of the front thigh and align shoulders over hips. Let the top of the back thigh melt downward.

Pages