Using a chair for each move
Squat Kick Backs - Squat keeping back flat and abs
engaged with arms reached out to back of chair. Kick leg back and lift while straitening the other leg. Return to
start and repeat on other leg. 1 min of Reps
Plie - Stand with your left side facing a chair and your left hand
resting on it, with your toes turned out slightly and heels together and lifted
a few inches off the floor. Bring your right arm out to the side at shoulder
height. Bend your knees into a low plie as you press your heels together like
glue. Squeeze your inner thighs as you return to standing. Keep your back
straight and zip up those abs the entire time. Complete as many pies as you can
in one minute.
Tuck - Holding on to the back of the chair with your
left arm, turn your body on a diagonal toward the chair. Bring your legs and
feet together, lift your heels several inches off the ground and bend your
knees. Extend your right arm out to the
side at shoulder height. With your inner thighs squeezing together, alternate
tucking your pelvis forward and back. The higher the heels come off the floor,
the trimmer the thighs.
Hamstring - Turn the chair so that you are facing
the seat. Stand with your feet and legs together and lean forward from the
waist. Place your palms on the seat of the chair and lift your right leg
straight behind you so it's one line from your right leg to your head. Flexing
your foot, bend and straighten your right leg, pulling your heel to your rear.
Keep your back strong and navel pulled toward your spine the whole time.
Complete as many exercises as you can in 30 seconds on each leg.
Stretch your legs out well with calf stretch, walking on your toes and heels, single straight leg stretch, and even downward dog.
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