November 17, 2018

Floor Bridge for Leg Strength

Fit Body:

Floor Bridge for Leg Strength

Build leg strength with a Floor Bridge. Lie down on your back, bend both knees with your feet flat on the floor. Squeeze your glutes, press through your heels and then lift your hips straight up about six inches. Pause for one second, then slowly lower. Begin with 10 reps.

 

*Consult your physician before performing exercise.

Assist Your Hamstring Stretch

Fit Body:

Assisted Hamstring Stretch

If the traditional lying down hamstring stretch is uncomfortable for you, use a towel to assist your stretch. Hamstring flexibility is important for function. That means we need a certain degree of flexibility at the hamstring to be able to sit down in neutral posture with correct lumbar spinal alignment. Instead of adding tension to your upper body to move into the correct stretch position, put your workout towel to good use as a stretching aid. Simply wrap a towel around the arch of your foot, then hold the towel with each hand on the side of your body. Having this extra leverage allows you to keep your elbows closer to the floor, decreasing the tension or stretch in your neck.

Core and Leg Strength in 1 Exercise

Get Fit Quick Tip:

Donkey Kick Exercise for Core and Leg Strength

Build total leg and core strength with this floor exercise. Begin on your hands and knees. Keep your back aligned, torso stable and belly button up tight. Lock your shoulders down into your body. Lift your right leg up off the floor, and bend your knee. Push your heel up toward the ceiling about 6 inches, then lower. Do 10-15 reps, then release. Repeat lifting and lowering your left leg.

 

*Consult your physician before performing exercise.

Make the Squat Your Essential Exercise

Get Fit Quick Tip:

Make the squat your essential exercise!

A squat is a functional exercise. A functional exercise is a movement required often during your activities of daily living. How many times do you sit down and sit up during your day? Lots! Make the squat movement pattern your essential exercise. That means your main focus during a workout is to master, progress and challenge your squat exercise. Doing so will make this motion during your day much easier!

Here’s how to begin:

Hold a weight in each hand. Stand with your feet hip width apart. Bending from your knees and hips, sit back and lower your body down about ten inches. Pause for one second to reduce momentum, then stand up to complete one rep. Do eight to twelve reps in a slow and controlled pattern. Keep your spine aligned and belly button in.

 

*Consult your physician before performing exercise.

Feel-Good Leg Stretch

Get Fit Quick Tip:

Standing Hamstring Stretch

Do this feel-good leg stretch after your next walking or running workout. Here’s how:

Begin standing straight facing a step, chair or railing. Lift up your right leg and place on object. Keeping your back straight, bend forward from your hips feeling a gentle stretch in the back of your right leg. Hold for 10-30 seconds, then release. Repeat the stretch with your left leg up. Bend forward slightly and hold for 10-30 seconds. Release.

 

*This stretch is for those without injury or balance concerns.

Balance + Strength= Fit Legs!

Get Fit Quick Tip:

Single Leg Squat

Do a Single-Leg Squat exercise to improve your balance and strength. Stand on your right leg only. Bending from your knee and hips, sit back and lower your body down into a squat. Maintaining balance and proper alignment, reach forward with your left hand and touch the floor in front of you. Stand up straight to complete 1 rep. Do 10 times standing on your right leg. Next, stand on your left leg only. Bending from your knee and hips, lower down into a squat. At the same time, reach forward with your right hand and touch the floor in front of you. Do 10 reps.

 

*Consult a physician before performing exercise.

Build Total Leg Strength

Get Fit Quick Tip:

Squat for total leg strength!

Hold one weight with both hands in front of your body. Bending from your knees and hips, sit back and lower your body into a squat. Keep your torso aligned and abs pulled in tight. Return to your starting position to complete 1 rep. Start with 10 reps.

 

*Consult your physician before beginning exercise.

Strength and Balance: All in One Exercise

Get Fit Quick Tip:

Strength and Balance: All in One Exercise

Build leg strength, core stability and balance, all in one exercise. Here’s how:

Stand on your right leg only. Hold both arms out to your sides for balance. Bend forward from your hips and keep your spine aligned. Tuck your chin in and look down at the floor. Hold this position for 10 seconds, then release. Stand on your left leg only, and repeat the exercise. Hold for 10 seconds, then release. To progress: Place both arms across your chest and extend the duration of your hold to 20-30 seconds.

 

*Consult your physician before performing exercise.

Lunge Stretch for Runners

Get Fit Quick Tip:

Lunge Stretch for Runners

Stretch your leg muscles with this Lunge Stretch: Begin kneeling on your right knee, with your left foot forward and flat. Place one hand on the floor on either side of your body for support, or place your hands on your hips. Let both hips fall forward, feeling a slight stretch in the front of your right hip and thigh. For more of a stretch lift your right knee up about two-three inches off of the floor. Hold for 10-30 seconds, then release. Repeat the stretch kneeling on your left knee, and your right foot forward and flat.

 

*Consult your physician before performing exercise.

Add Function to your Fitness

Get Fit Quick Tip:

Get Functional!

If you’re having trouble lifting or carrying, try adding a Squat with a Bicep Curl to your workout routine:

Stand with your feet hip width apart. Hold a weight on either side of your body. Bending from your knees and hips, lower your body down about 12 inches, keeping your elbows straight. Upon standing up, bend both arms into a bicep curl. Repeat the squat and extend your elbows again.

If you’re having trouble bending or reaching, add a One Leg-Hold and Reach to your exercise outline:

Stand on your right leg only. Stabilize your torso and reach your arms forward, without losing your balance. Hold for 2-3 seconds, then return to your standing upright position. Do 10 reps. Then, switch and stand on your left leg only, reach forward and hold.

 

*Consult your physician before performing exercise.