Premier Women's Personal Trainer McKinney Texas

Archive for the ‘Exercises’ Category

Here is a medicine ball lunge exercise that will work your legs. Stand with the medicine ball at your navel. Then step out with one leg and lower your body until your thigh is parallel with the floor. Now step with the other leg and continuously alternate legs making a walking pattern. Remember to never extend your knees past your toes to avoid injury. Take ten steps then rest for 20 seconds. Repeat until 50 steps have been completed.

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The supine scissor leg exercise can be done on an 8” inflatable ball.  Begin by lying on your back with your feet flat on the floor.  Squeeze your abs tight as you place an inflatable ball under your glutes.  Keep your abs tight as you straighten your legs and then lift them off the ground.  Separate your legs a few feet apart and them bring them together again.  Repeat the movement for 2 sets of 12 repetitions.

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To do a piriformis stretch with the help of a partner, begin by lying flat on your back.  Cross your left ankle over your right knee and then lift your right leg to the ceiling.  Your partner will grab your right ankle and lift it higher and pressing it into your torso.  Hold the stretch for 20 seconds.  Now switch to the other leg and repeat the stretch for the same amount of time.

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Here is an exercise to help strengthen your back and shoulder muscles.  To do a shoulder shrug, start by standing straight with your abs engaged.  Place your feet about a foot apart.  Your knees should be slightly bent.  Hold two dumbbells at the sides of your body.  Keep your arms straight and close to you as you lift your shoulders as if to shrug.  Lower your shoulders and repeat for 3 sets of 12 repetitions.

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