2) a. Inner/Outer Thigh: Attach the
resistive tubing to the door attachment with a single knot, and
place it at hip height. Standing parallel to the wall, move away
so that there is light resistance in the tubing holding the
resistive tubing in your hand closest to the wall. Balance on your
inner leg, lift your outer leg off the ground. Raise your inner
leg and attempt to support your weight on your outer leg.
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b. Ball Sit: Sit on the
exercise ball with your feet shoulder width apart. Keep your
upper body as straight as possible. As you exhale, lift both
arms to shoulder height, with your palms facing the ceiling.
Inhale to clasp your hands over your head. As you exhale, lower
your arms to shoulder height in front of your body with your
palms facing down. Inhale to bring your arms back to your sides
with your palms facing up.
To increase the difficulty 1) bring your feet closer together,
2) lift one foot off the ground.
Advanced: perform the same exercise with your eyes closed
and your head titled back.
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c. Lunge: Stand in a
lunge position, by taking a step forward, your front foot flat
and your knee slightly bent. Your back leg should be straight
with your heel on the floor. Keep your upper body as straight as
possible. As you exhale, lift both arms to shoulder height, with
your palms facing the ceiling. Inhale to clasp your hands over
your head. As you exhale, lower your arms to shoulder height in
front of your body with your palms facing down. Inhale to bring
your arms back to your sides with your palms facing up. Repeat
sequence but switch your forward and back legs. Advanced:
perform the same exercise with your eyes closed and your head
titled back
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