Morning Program:

Neck, Arm, Wrist, Hip, Knee and Ankle Circles

8 circles per body part.  Perform 4 circles in one direction and then switch directions. These are intended to be done slowly.

Cardio, Balance and Leg Strength Exercise: Side Kick

Assume a fighting stance: place your dominant leg behind your secondary leg so that your front foot is pointed straight ahead and your back foot is pointed toward 2 o'clock if you are right-handed or 10 o'clock if you are left-handed. Keep a slight bend in both knees. Your upper body should face in the direction of your dominant leg. Bring your front knee as high up to your chest as possible, bending the supporting knee slightly. Your foot and toes should be flexed and your ankle tight. Imagine that your foot, ankle, knee and hip are a compressed coil waiting to spring loose. As you exhale, push from your hip, turning over your whole leg so that your toes are pointed toward the floor and your heel or blade of your foot has struck your target. Make sure that your toes are lower than your heel. At the same time, be sure to pivot your stabilizing foot so that your toes face the opposite direction from your kicking leg. Return to fighting stance and repeat. Switch sides. 1 set, 8 reps each side.

Transverse Abdominis Exercise: Reverse Crunch

Lie on your back. Bend and raise your legs so that your thighs are perpendicular to your body and your lower legs are parallel to the floor. Keep your arms on the floor next to you with your palms facing down. Keep your head on the floor, your chin tucked, your shoulders relaxed and maintain a neutral spine. Draw your belly button toward your spine. Slowly bring your thighs as far forward as possible, consciously pulling with the abdominal muscles. Your knees should come as close to your face as possible. Hold for a few seconds and then slowly lower your thighs to the starting position. Try to avoid bouncing or rocking. 2 sets, 8 reps.

Glutes Stretch

Sit in a straddle position. Straighten your left leg and bend your right leg so that the bottom of your right foot rests on or close to your left inner thigh. Lean in the direction of your bent knee and feel the stretch in your glutes. Hold for 20-30 seconds.

Switch sides.

Evening Program

Jump-in-Place: Plié Jump

Stand with your feet a little more than shoulder-width apart. Straighten your legs and rotate your hips so that your toes and knees point outward, but are still in proper alignment. Bend your knees, lowering your hips toward the floor, keeping your pelvis tucked and your knees pressed back. Do not allow your knees to extend past your toes: you may need to widen your stance if they do. Place your hands on your hips. Shift your weight into your heels and throw your body straight up into the air. When landing, be sure to absorb the impact by pushing your hips back and flexing your knees. Your knees should not move in towards each other or out away from each other. 2 sets, 8 reps.

Full Body Exercise: Inchworm

Lie face down on the floor. Place your hands under your shoulders with your palms on the ground. Curl your toes under you (towards your head) so that the balls of your feet touch the ground. Exhale as you lift yourself by pushing the ground away from you. Continue the push until your arms are locked out in a straight position. At this point, your weight should be supported by your hands and the balls of your feet in a push-up position. From this position, walk your feet in to meet your hands, keeping your legs straight. When you have reached your hands, walk your hands back out to a push-up position and repeat. 1 set, 4 reps (feet to hands/hands to feet =1 rep).

Chest Stretch

Clasp your hands behind your back, palms facing up. Lift your arms up and away from your body, behind your back, until you feel a stretch in your chest. Maintain a neutral spine and neck. Do not overextend your arms. Hold for 20-30 seconds.

Hamstring Stretch

Lie on your back with your legs straight in front of you. Raise your right leg off the floor and grab your right thigh from behind. Slowly straighten your right knee until a stretch is felt in the back of the thigh. Keep your head on the floor and your chin tucked. Hold 20-30 seconds. Switch legs.

Inner Thigh Stretch

Stand with your feet a little more than shoulder-width apart and your toes pointed straight ahead. Stagger your feet so that your right foot is slightly forward of your left foot: a line drawn from the bottom of your right heel will line up with your left toes. Place both hands on your hips. Draw your belly button in toward your spin and tighten your glutes. Bend your right knee and slowly move your bodyweight toward the right until you feel a stretch in the groin area of your opposite leg. Try to avoid leaning forward, or extending the knee of the bent leg over your toes. Hold 20-30 seconds. Switch sides.

Tiffany Davidson is a personal trainer based in Weston, CT and the owner of Femme Fatale Fitness. Tiffany advises consulting a physician or health care professional before performing any of the exercises described on these pages or beginning any exercise program. The information herein is not intended to be diagnostic or prescriptive.

Have a question for Tiffany? Click here.

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