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: Front 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. As you prepare to kick, rotate your hips forward as you raise your back knee, bringing your thigh parallel to the ground at hip or waist level. Keep your foot flexed and flex your toes. Extend your leg forward, striking your imaginary opponent with the ball of your foot. Do not hyperextend your knee.

 

Quickly pull your leg back so that your thigh is once again parallel to the ground.

 

Return to fighting stance and repeat.

 

Be sure to switch sides to strengthen your weaker side.

1 set, 8 reps each side.

 

• Core and Upper Body Strength Exercise: Advanced Prone Iso-Abs

Lie prone (face down) on the floor with feet together and forearms on the ground. Place hands at shoulder level. Draw belly button in toward your spine in and squeeze your glutes. Lift your body off the floor until it forms a straight line from head to toe. Your feet should be flexed and you should be resting on your forearms and your toes. From this position, lift your body by placing your right and then your left palm on the ground. From here, lower yourself by placing your right and then your left forearm on the ground. Now repeat from left to right and continue to switch back and forth between palms and forearms.

 

Please note: This is a challenging exercise. Do as many or as few as you can maintaining proper form and then regress the exercise by performing it on your knees with your toes on the ground.

 

• Quad Stretch

Stand up tall. Bend right knee behind you, bringing heel toward glutes. Grab ankle with right hand. Keep knees together. Feel stretch in front of thigh. Hold 20-30 seconds. Switch legs.

 

• Hamstring Stretch

Lie on your back with legs straight in front of you. Raise right leg off the floor and grab 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.

 

• Pectoral Stretch

Stand in the middle of a doorway with one foot in front of the other. Bend your elbows 90 degrees and place forearms on each side of doorway. Shift weight to front leg. Lean forward maintaining a neutral spine. Feel stretch in chest muscles. Hold 20-30 seconds.

 

• Shoulder Stretch

Bring your right arm across body. Hold your arm in place at elbow joint with your left arm. Feel the stretch in your right shoulder. Hold 20-30 seconds. Switch arms.

 

• Triceps Stretch

Bring your right arm up above your head. Bend elbow so right hand reaches down toward opposite shoulder blade. Grab elbow lightly with left hand. Feel stretch in triceps. Hold 20-30 seconds. Switch arms.

 

Evening Program

 

• Jumping Jacks

3 sets of 25

 

• Inner Thigh and Glute Exercise: Plies

Stand with your feet 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. Press up through your heels to starting position. Remember to draw your belly button in toward your spine and squeeze your glutes. 1 set, 15 reps

 

• Gluteus Medius Exercise: Clam Shell

Lie on your side and line up your ears, shoulders, hips, knees and ankles. Stretch your bottom arm above your head and rest your head on it. Rest your front hand firmly, palm down, in front of your chest. Keep your body square, shoulder over shoulder and hip over hip. Draw both knees into your chest so that your hips are at 45 degrees and your knees at 90 degrees. Keep your heels together and slowly raise your upper knee toward the ceiling by turning out at the hip. Keep your pelvis perpendicular to the floor and use your stabilizing hand to avoid rolling forward or backward. Slowly lower your knee to start position and repeat. Switch sides.

1 set, 12 reps each side

 

• Pretzel Stretch

Sit with your legs extended in front of you and your knees pointed toward the ceiling. Draw your belly button to your spine, keep your chin tucked and sit up tall. Bend your right knee and place your right foot on the floor outside of your left knee. Turn your torso in the direction of your bent knee (in this case, toward the left). Rest the palm of your left arm firmly on the floor behind you for support. Extend your right arm in front of you with your palm facing in the direction of your bent knee. Place your right elbow to the outside of your right knee. Turn your torso further around by gently pushing the side of your knee with your elbow. Maintain good posture and keep the back of your head aligned with your spine. Hold for 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 fitness question for Tiffany? Click here.

 

 

 

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