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Hips

Roll-Up with Forward Fold

Roll-Up with Forward Fold

A.

Lie faceup on floor, arms stretched overhead. Inhale slowly while rolling up, one vertebra at a time.

B.

Once fully upright with shoulders over hips, fold forward, reaching for toes. Exhale completely, drawing in from the core.

C.

Inhale to rise back to upright seated position. Exhale and scoop belly and round back to roll down, one vertebra at a time.

Stretches the erector spinae and hamstring muscles that compress during long periods of sitting, plus increases circulation and spinal mobility

Supine Abs Carousel

Supine Abs Carousel

A.

Lie faceup on floor, chest and shoulders lifted, hands clasped behind head. Lift legs to 90 degrees, toes externally rotated.

B.

Exhale to lower legs to 45 degrees (as long as you can maintain a neutral spine). Inhale, pulling heels in toward hips and spreading knees in a reverse frog kick. Send legs back up to 90 degrees, squeezing inner thighs together as you extend upward. Do 10 reps.

C. Reverse the motion: Pull heels down and spread knees, extend legs out to 45 degrees, then lift back to 90 degrees. Do 10 reps.

Elevating legs increases circulation to the heart and prevents blood from pooling in the legs during long bouts of sitting. Plus, core engagement prevents low and mid-back compression and soreness from long periods of sitting

Backward Lunge with Glute Stretch

Backward Lunge with Glute Stretch

A.

Stand with feet hip-width apart. Step backward with right leg into a lunge, bending both knees to 90 degrees. 

B.

Shift weight into left leg and bring right knee (still bent at 90 degrees) to chest as you return to standing, balancing on left leg. Lift right ankle toward chest, bringing right shin as close to horizontal as possible, stretching the glute and piriformis in right leg. Do 10 reps on each side.

Increases circulation and stretches glutes and piriformis muscles that are chronically shortened during long periods of sitting

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.

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