Tiffany knows that Girlawhirl and her Pals are already hooping, spinning, hip-hopping and side-kicking their way through life. But it's always good to get back to basics, so to start the year off right she's put together the following program to get the group started. All the exercises can be done at home and do not require any equipment, which also makes it nice for a true beginner.

 

Breathing is something we take for granted - thankfully - but many of us do not breathe correctly, so it's an excellent place to start and end the day.

 

• Morning program

2-3 minutes:

Before you get out of bed, lie on your back, palms on your abdomen. Inhale deeply through your nose. As you inhale, your belly should rise. Exhale deeply through your mouth. As you exhale, your belly should descend.

 

12 minutes:

Stand up slowly. Perform 5-8 circles of each exercise in each direction to lubricate your joints.

Neck circles

Arm circles

Wrist circles

Hip circles

Knee circles

Ankle circles

 

Do 3 sets of 8 jumping jacks

 

• Evening program

12 minutes:

3 sets of 8 jumping jacks

 

Perform 1-2 sets of the following stretches. Hold each 20-30 seconds:

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. Feel stretch in chest muscles.

 

Shoulder Stretch:

Bring right arm across body. Hold arm in place at elbow with left arm. Feel stretch in shoulder. Switch arms.

 

Triceps Stretch:

Bring right arm up above your head. Bend at elbow so hand reaches down toward your back. Grab elbow lightly with left hand. Feel stretch in triceps. Switch arms.

 

Quad Stretch:

Stand up tall. Bend right knee behind you bringing heel toward buttocks. Grab ankle with right hand. Keep knees together. Feel stretch in front of thigh. Switch legs.

 

Hamstring Stretch:

Stand up tall. Cross right leg over left knee. Sit back as if sitting in a chair. Feel stretch in back of thigh. Switch legs.

 

Hip Flexor Stretch:

Kneel with right leg bent at 90-degree angle. Draw in abs & squeeze buttocks. Tuck pelvis. Slowly move body forward until stretch is felt in front left hip. Switch legs.

 

Calf Stretch:

Stand facing a wall. Bring right leg forward toward the wall for support. Use upper body to lean against the wall, keeping back leg straight. Keep back foot flat and pointed straight ahead. Bend arms, move chest toward the wall & tuck pelvis. Feel stretch in left calf. Switch legs.

 

2-3 minutes:

Resume breathing exercise from the morning. Sleep well!!

 

 

 

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 fitness question for Tiffany? Click here

 

 

 

 

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