December 18, 2018

Total Body Exercise

Fit Body:

Posterior Leg Raise

The posterior leg raise should really be called the total body exercise because it strengthens your entire body in one move. You’ll be strengthening all the muscles of the leg you’re lifting. You’ll be building muscle endurance and balance on the stationary leg, and you’re working core too. Stand on your right leg only. Lift your left leg straight up behind your body about 6 inches. Pause for one second, and then slowly lower. Do 10 reps in a slow and controlled manner. The key is to keep your shoulders down and back, and keep your torso completely still. Repeat the move standing on your left leg, and lift and lower your right leg.

 

Master Your Squat

Fit Body:

Master Your Squat… First

The Squat exercise is a foundation exercise for countless moves. Once you master proper form, adding in weight combo exercises, balance and agility challenges and even flexibility moves, will keep workout boredom away. Master your squat form first though to prevent injuries and increase exercise effectiveness.

Begin standing with your feet hip-width apart. Bending from your knees and hips, lower your body until your hips are just about level with your knees. To allow the sit-back angle, bring both arms forward to counter-balance your weight. Both feet should be flat on the floor. Both knees should be lined up over your ankles. Your hips should be back. Both shoulders should be down and back with your spine lined up (your spine should not be vertical, but should be in proper alignment.) Your chin should be slightly down toward your chest further insuring proper spinal alignment, which includes the cervical spine of your neck.

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.

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.

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.

Master Your Squat!

Get Fit Quick Tip:

Master Your Squat Exercise…First.

Work your legs and core all in one move with a squat. Mastering proper form on your squat opens the door to endless additional variations. The squat is also a functional movement, meaning you stand up and sit down countless times during your daily activities. So having adequate strength to do so properly means a reduced risk of injury.

Begin by standing with your feet hip-width apart. Extend both arms straight out in front of you to help counter-balance sitting back. Bending from your knees and hips, sit back and lower your body down about 6 inches to start. Stand up straight to complete one rep. Here are you essential form points:

Keep your shoulders down and back.

Keep your chin parallel to the floor and ears directly over your shoulders.

Maintain neutral pelvis.

Pull your belly button in.

Maintain knee alignment over your ankles.

 

Consult your physician before performing 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 an Exercise Band

Get Fit Quick Tip:

Add an Exercise Band to your Lunge!

Hold both ends of the exercise band securely with each hand. Place your right foot on top of the band, so the band is securely under your arch. Step back with your left foot about 3 feet, so your right knee is directly over your right ankle. Bend both arms and hold the band into your body. Next, bend both knees and lower your body down toward the floor 10-12 inches. Straighten both knees to complete one rep. Do 10-12 reps with your right leg forward. To release, straight both arms and bend forward to put slack on the band, then carefully step off of the band. Repeat placing your left foot on the band.

*This exercise is for intermediate/advanced exercisers without injury considerations.

**Consult your physician before performing exercise.

Take your leg strength to the next level…

Get Fit Quick Tip:

Do a Single Leg Squat for leg strength.

Once you’ve mastered the Squat, try a Single Leg Squat to take your leg training to the next level. Here’s how:

Stand on your right leg only. Bend from your right knee and hips, and sit back lowering your body down about six inches. Keep your right knee lined up over your right foot. Maintain proper spinal alignment with your hips level. Now stand up straight again to complete one rep. Do 8-12 times. Repeat, standing on your left leg only. For better balance, extend both arms straight out in front of you. Progress to placing both arms across your chest. For even more of a challenge, reach forward and touch a point such as a chair or cone with your hand while maintaining proper form.

 

*Consult your physician before beginning exercise.