The second in the series aims to add intensity and challenge you! If you’ve been working with the first routine for the last 3-4 weeks it’s time to step it up a notch. Remember to work on your form, take it at your own pace and remain committed!
Exercise 1: March to Run (2 minutes)
Begin with a moderate march. Begin to lift the knees higher. Gradually pick up the pace until you are running with high knees. This is a warm-up, so take your time to allow the muscles to become warm and for your heart to compensate for the increase in activity.
Exercise 2: Squat Jump (20 reps)
Stand with feet hip distance apart with arms extended overhead. Sit back into a squat with the weigh in the heels. Pulse downward for 3, then jump up quickly with arms up reaching up toward the ceiling. Tip: The gluteus maximus is what aids you in standing. Quick explosive movements can help you condition this muscle quickly.
Exercise 3: Straight Leg Extension (20 each leg)
Using a chair or wall for balance, stand with feet hip distance apart. Lean forward onto support object. Keep the abs drawn in while you lift your right leg off the floor, squeezing the buttocks at end range. Slowly lower back to the floor. Repeat 20 times each leg.
Exercise 4: Straight Leg Extension with External Rotation (20 each leg)
Transitioning from exercise 4, turn your right toe out. Lift the leg as before, but keep the toe turned outward. Tip: Having the toes turned out will help you engage your gluteus medius.
Exercise 5: Open Knee Tuck (20 reps)
Lying on your back, bring your knees into your chest with the toes pointed together (this will open the knees). Extend your arms overhead with palms facing up. Draw your hips up off the floor and bring your knees towards the armpits. Slowly return the hips to the floor. Tip: Move on the exhale, drawing up on the space between your legs (pelvic floor muscles).
Exercise 6: Double Leg Push Out (20 reps)
Start seated on your sits bones (avoid putting pressure into your tail bone here) with knees bent. Place both hands on the floor behind the hips with the finger tips pointed towards the toes. Lean back to lift the fee from the floor. On your exhale, press both feet out as you lean back into the forearms. Draw the knees back to return to the starting position. Tip: Keep the thighs together to work the inner thighs.
Exercise 7: Plank Knee to Chest (20 each leg)
Be sure you are solid in your plank form before adding leg movements
Start with hands directly under the shoulders. Walk your feet back and press through the heels to lift into a full plank. Lift the left leg and draw the knee forward into the chest as you exhale. Return the leg to a full extension behind you, squeezing the buttocks as you do. This is one repetition.
Plank Knee to Chest: Lift the belly up while you draw the knee towards your nose.
Exercise 8: Plank with Rotator Knee (20 each leg)
Transition from exercise 7, lift the right foot of the floor and pull the right knee to the left elbow as you exhale. Extend the right leg back behind you. This is one repetition. Tip: Keep the shoulders steady above hands to maximize the twist through the torso.
Exercise 9: Fire Hydrant
On all fours, with hands under the shoulders, lift your right knee (keeping it bent at 90 degrees) to the side of the body. Slowly return the knee back to the floor. This is one repetition. Tip: The abdomen should be engaged throughout the movement.
For the best results, do this 3-4 times a week. Use this routine for at least 4 weeks (no more than 6 weeks). This is the second of 3 routines that will provide you with at least 3 months of moves for a flatter belly and perkier backside. Check back in 3 weeks for the next in the series.
Always Consult Your Physician Before Beginning Any Exercise Routine.
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