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Dirty dog

The dirty dog involves your abs, butt, and hips. It´s a great exercise to prepare the body for activity.

Come to a hands and knees position. Engage your abs. Keep your spine in a neutral position; avoid any excessive sagging or arching. Pull the shoulder blades toward your hips.
Exhale. Keeping the knee bent, slowly lift the knee outwards and upwards toward the side. Try to move the leg without causing movement in your torso. Hold this position briefly, while keeping a stable torso and head level with your spine.
Inhale and slowly lower your knee back to the floor.
Repeat and switch legs.


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Posted on 10 Comments

Single Leg Glute Bridge

Glute stability is vital in preventing lower limb injuries: Single leg glute bridge is one way to do this, while toning.

Lie on the floor or an exercise mat with your arms straight at your sides. Fold one leg holding the other straight.

Exhale and simultaneously, lift the pelvis and the straight leg.

Inhale and slowly return to starting position. Complete all the repetitions for one set and change legs.

 


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Side Lying Hip Adduction

A great exercise for our glutes and hips. No equipment needed.
Lie on your side on a mat/floor with your legs straight and your feet stacked in a neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip or in front of you for stability. Your hips and shoulders should be stacked up and aligned vertically to the floor.
Exhale and raise the lower leg off the floor. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be “looking” straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles.
Inhale and return the leg to your starting position. Repeat.
Due to the limited movement at the hip joint in this direction, the leg need only rise a few inches off the mat/floor.


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Posted on 16 Comments

Side Lying Hip Abduction

And old and excellent exercise to work our butt and hips with no equipment.
Lie on your side on a mat/floor with your legs straight and your feet stacked in a neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip or in front of you for stability. Your hips and shoulders should be stacked up and aligned vertically to the floor.
Exhale and raise the upper leg. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be “looking” straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles.
Gently inhale and gently return the leg to your starting position. Repeat.


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Posted on 12 Comments

Stability ball squat

The squat targets the quads, hamstrings and glutes but also improves balance and stability throughout the core and on both sides of the body.

Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back.

Your feet should be hip-width apart with toes facing forward or turned out slightly.

Pull your shoulders blades down and back. Do not allow your low back to pull away from the ball. Gently lean into the ball, as you shift your weight into your heels.

Inhale and begin to lower the body, keeping the tailbone, low and mid-back against the ball as you bend your knees.

Push back with your hips, allowing them to drop under the ball. The ball will glide down the wall with you as you lower your body toward the floor. Do not move the feet. Continue to lower yourself until challenged or until your thighs align parallel to the floor.

Exhale and slowly push up away from the floor. Extend your hips to bring them back underneath your body. Continue pushing upward, returning to your starting position. Repeat.


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