A work out for your bum and legs
Friday 23 May 2008
Side Step Squat with Medicine Ball
1. Stand with your feet slightly wider than hips’ distance
apart. Grasp a medicine ball in both hands at chest height, with your elbows bent.
2. Bend your left knee, and lower yourself into a half squat, keeping the right leg extended. As you squat, press the ball away from your chest as you extend your arms, keeping your arms parallel to the ground. Hold for a count of five.
3. Rise and repeat 15 times, and then switch sides.
Single-Leg Squat with Stability Ball
1. Stand with a stability ball about 12 inches behind your right leg. Bend your right knee, and place the ball of your right foot on top of the stability ball.
2. Bend your left knee as you simultaneously straighten your right leg, pressing the stability ball back behind you.
3. Rise to the starting position and repeat 10 to 15 times.
Bridge with Stability Ball
1. Lie with your back on the floor. Place your
heels on top of the stability ball. Rest your hands about 90 degrees away from your sides with your palms facing down.
2. Lift your hips toward the ceiling until only your head, shoulders, and arms are in contact with the floor. Pulse upward through your hips over and over for 20 to 30 seconds. Remain in this position and proceed to the hamstring curls.
Hamstring Curls with Stability Ball
For this exercise, choose from option A (the easier version) or option B (the more challenging version).
• OPTION A: From the bridge position, bend your knees and pull the ball in toward your buttocks. Push the ball back out into the bridge position. Repeat 10 times.
• OPTION B: From the bridge position, raise your left leg toward the ceiling, balancing on your right heel, shoulders, arms, and head. Bend your right knee, and pull the ball toward your buttocks. Extend your leg as you press the ball away. Repeat 5 to 10 times. Then switch legs and repeat.
Reverse Prone Scissors
1. Lie facedown on the floor. Spread your legs as wide as you can.
2. Press your hips into the floor as you exhale and lift your flexed feet
up as you squeeze them together in one fluid motion. Squeeze your heels together at the top of the movement. Inhale as you lower. Repeat 15 to 20 times.
3. Repeat the sequence one or more times for a total of 10 minutes.