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girlawhirl's 30 minutes a day program comes to an end but that doesn't mean she's no longer exercising!
Nov 18, 2008
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In January 2008, Girlawhirl and her Pals resolved to exercise for 30 minutes a day! Trainer Tiffany Davidson got to work developing bi-weekly “no-equipment required” workouts, which she divided into morning and evening sessions. Girlawhirl and her Pals have progressed from stretching to core and balance stabilization exercises, through basic martial arts techniques, on to speed and agility exercises as well as Pilates mat exercises.
This last program in the series is a compilation of old and new. . . 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: Jumping Jacks 4 sets of 30
Dynamic Flexibility Exercise: Straight Leg March Stand with your feet shoulder-width apart, toes pointing straight ahead and knees aligned over your feet. Extend both arms in front of you. Relax your shoulders and look straight ahead. As you step, raise your right leg slightly across the center of your body so that your toes touch your left hand. Keep your toes flexed. Drop your right leg to the ground with control. Continue the exercise with your left leg coming up to meet your right hand. Try not to drop your hands to meet your toes!
Pilates Single Leg Kick Lie on your stomach with your legs parallel and your inner thighs and hamstrings engaged to keep your legs from splaying. Lift your upper body so that you are supported on your forearms. Pull your abdominals up away from the mat (your belly button should be off the mat) as you send your tailbone down into the mat (your pubic bone should be firmly pressed into the mat). Your forearms should be shoulder-width apart, with your elbows directly under your shoulders. Press your elbows into the mat in order to help keep your shoulders and shoulder blades pulling down your back. Make your hands into fists and press them into the mat as well. Keep your chest broad. Maintain a long cervical spine by lifting the top of your head up and away. Kick your right heel to your glutes with a double beat, the first beat with a pointed foot and the second beat with a flexed foot. Protect your knees by keeping the hamstrings engaged and not kicking too hard. Point your foot as you straighten your leg to the mat.
* Sending your tailbone toward the floor will lengthen and protect your lower back. 10 reps each leg Lower Back, Gluteus, Hamstring Exercise: Good Morning
If you have back problems, skip this exercise! Stand with your feet hip-width apart, toes pointing straight ahead and knees aligned over your feet. Extend your arms above your head, palms facing each other. Draw your belly button in toward your spine. Maintain a soft bend in your knees and hinge forward from your hips, lowering your torso so that it is parallel to the floor. Keep your arms in line with your ears.Maintain a long cervical spine by tucking your chin slightly. Return to standing, again hinging from the hips. Be sure to engage your abdominals during this exercise. 1 set, 8 reps
Gluteus Stretch Lie on your back with your knees bent and your feet on the floor. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands. Pull your leg toward your torso. Keep your head on the ground and your chin tucked. Hold 20-30 seconds. Switch legs.
Quad Stretch Stand up tall. Bend your right knee behind you, bringing your heel toward your glutes. Grab your ankle with your left hand. Press your pelvis forward and reach your knee to the floor. Keep your knees together. Feel the stretch in the front of your right thigh. Hold 20-30 seconds. Switch legs.
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.
Back Stretch Get into an "all-fours” position": knees and toes on the floor with knees bent at a 90- degree angle, hands under your shoulders with your palms on the ground. Allow a slight bend in your elbows to release any tension in your shoulders and neck. Think of your spine as a straight line connecting your shoulders to your hips. Imagine that this line extends forward through the crown of your head and backwards through your tailbone. Think of your neck as an extension of your spine.
Curl your toes under, drop your belly and look up toward the ceiling. Let the movement in your spine begin at the tailbone, so that your neck is the last part of your body to move. Uncurl your toes so that you are resting on your insteps, round your spine and let your head fall softly. Look down at your belly button.
Repeat dropping your belly/rounding your spine on each inhale and exhale, matching the movements to your own breath.
Evening Program
Cardio and Lower Body Exercise: Lunge Jumps Stand with your legs in a staggered stance: your right leg in front of your left leg. Keep your toes pointed straight ahead and your knees aligned over your toes. Keep your chin tucked, draw your belly button in toward your spine and squeeze your glutes. Keep your arms by your sides with your elbows bent 90-degrees. Bend both knees and lower into a lunge. Press your weight into your heels and throw your body straight up into the air. Try to switch your leg position mid-air so that your back leg shifts in front and your front leg shifts behind. When landing, a few pointers: land from toe to heel and try to use the entire foot to absorb the impact; bend your knees in one plane of motion which allows for better support from the knee musculature. 2 sets, 8 reps
Abdominal Exercise: The Pilates Hundred Lie on your back with your knees bent and your arms extended by your sides. Relax your shoulders, neck and fingers. Roll your hip bones closer to your ribs, so that your lower back is aiming toward the mat. Whether or not your lower back actually touches the mat depends on your physical makeup. What is important here is that your abdominals remain engaged and that your ribs and hips are knitted together. Exhale and lift your right leg into a tabletop position (your thigh and hip form a 90-degree angle and your knee is at a 90-degree angle). Exhale and lift your left leg into tabletop position. Inhale and lengthen the back of your neck drawing your chin toward your chest. Exhale and straighten your legs as you curl your head and shoulders off the mat. As you come up, visualize curling around a hook just below your rib cage. Do not lift any higher than your bra line. Raise your arms about shoulder height. Reach long through your fingers and focus on using your triceps as you pump your arms during the exercise. Begin pumping and inhale, two, three, four, five and exhale, two, three, four, five. Repeat this breathing until you reach 100. As you breathe, focus on squeezing your inner thighs as well as maintaining your rib-hip connection. If you lose that connection, bring your legs back to tabletop and reconnect. To finish, exhale, two, three, four, five, bend your knees and curl up even more on an inhale. Exhale lowering your shoulders and head. Slowly lower your right leg and then your left leg.
Upper Body Strength Exercise: Tricep Dips Find a stable chair, bench or table that will support your weight. Sit on your base of support and place your hands on either side of your hips so that your palms are resting on the support and your fingers are hanging over the edge. Place your feet on the floor, as far in front of you as possible. Draw your belly button in toward your spine and squeeze your glutes. Lower yourself off the support leaving your hands in place. Keep your back and your head in proper alignment. Slowly lower your hips as far as you can, bending your elbows backward so your arms remain close to your sides. Push yourself back up using your arms. 3 sets, 15 reps
Calf Stretch Stand about two feet away from a wall. Place your palms on the wall at shoulder level and bend your elbows. Bring your right foot forward and bend your right knee 90-degrees. Tuck your pelvis, lean your upper body toward the wall and extend your left leg behind you. Be sure your left foot is firmly planted on the ground and that your feet are parallel. Feel the stretch in your left calf. Hold 20-30 seconds. Switch legs.
Triceps stretch Bring your right arm up above your head. Bend your elbow so that your right hand reaches down toward your opposite shoulder blade. Grab your elbow lightly with your left hand. Feel the stretch in your triceps. Hold 20-30 seconds. Switch arms.
Shoulder Stretch Bring your right arm across body. Hold your arm in place at the elbow joint with your left arm. Feel the stretch in your right shoulder. Hold 20-30 seconds. Switch arms.
Have a question for Tiffany? ask her here |
Tiffany Davidson is a personal trainer based in Weston, CT and the owner of 
