Remember: It's always good to warm up before a workout so go for a walk around the block or on the treadmill before getting your booty into shape with this workout routine. Walk for at least 15-20 to get the best for your bones!
Stretch Name: Hip Raises
Starting Position: Start by facing the back rest of a sturdy and secure chair. Place your hands on the top of the back rest and assume a tall posture tucking in your tummy towards your spine to switch on your core and keeping your feet close together.
Action: From this starting position you can focus on lifting one foot slightly off the ground and at the same time moving your leg outwards to a 45 degree angle. The focusing of the movement should be on your hip making sure that your body remains upright and not bend over to one side. Repeat this movement on the same leg and then switch to the right leg.
Special notes: Remember that your hip joint is performing this exercise so this is where you must feel the work being done.
Muscles / Benefits: Hips
Stretch Name: Leg Raises
Starting Position: This exercise is performed in a seated position. Sit comfortably in a sturdy and secure chair with your back flush against the upright and your feet flat on the floor. Place your hands on your thighs and tuck your tummy into your spine to switch on your core.
Action: From this starting position slowly Exhale (breathe out) as you bend your left knee and raise your foot off the floor. Extend your leg as far is it will go or until it is completely straight. Hold this position for 2 seconds and then Inhale (breathe in) as you slowly lower your foot back to the floor. You can now repeat this movement on the opposite leg.
Special notes: If you feel pain in your knee at any stage slop the exercise.
Muscles / Benefits: Knee and Thigh Extension
Stretch Name: Calf Raises
Starting Position: Start by facing the back rest of a sturdy and secure chair. Place one hand on the top of the back rest and the other hand on your hip as you assume a tall posture tucking in your tummy towards your spine to switch on your core and keeping your feet close together.
Action: From this starting position Exhale (Breathe out) as you lift your heels off the floor by raising up on to your toes. When you reach a comfortable position Inhale (breathe in) as you lower your heels back down to the floor. Repeat this movement slowly and you will feel your calves working as you progress the exercise.
Special notes: Perform this exercise slowly to achieve the maximum benefits.
Muscles / Benefits: Calves
Stretch Name: Chest Stretch
Starting Position: You can perform this stretch in a standing or sitting position as it focuses on the chest area. Place your hands behind your back and lock your fingers so your hands are together. Keep your upper body tall with your back straight and your tummy tucked in to your spine to switch on your spine.
Action: From this position raise your locked hands upwards making sure to keep you arms straight. As you do this your shoulders will be pulled backwards and your chest will start to stretch. Hold this stretch for 5-10 seconds before returning to the start position and repeating.
Special notes: Do not over stretch as this can cause injury. Instead build up slowly and lengthen the stretch each time you perform it so that you become more flexible.
Muscles / Benefits: Chest Muscles
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