Monday, December 30, 2013

Side Lunge

Primary Muscle Being Worked:   GLUTE, QUADRICEP, HAMSTRING, ADDUCTOR
Secondary Muscle Being Worked:  CALF (gastrocnemius + soleus), RECTUS ABDOMINUS, ERECTOR SPINAE (lower back)






  • Stand up straight with hands to side and feet hip width apart
  • With right foot, take wide step to your right (keep left leg straight)
  • Both feet flat on ground pointing forward
  • Back must remain straight
  • Begin to lower body down until your thigh is 2/3 or parallel to floor (Breathe IN)
  • Right knee in alignment with right toe
  • Squeeze glute and slowly return to starting position (Breathe OUT)
  • Alternate between left and right (You do not have to touch the floor!)


Sunday, December 22, 2013

Side Jackknife

Primary Muscle Being Worked:  OBLIQUE


  • Lie on your left side, straight line from shoulder to ankle
  • Place right hand behind head
  • Use left arm for balance
  • Raise legs and torso
  • Hold for 2 secs  (Breathe OUT)
  • Return to starting position (Breathe IN)
  • Alternate between left and right side 

Monday, December 16, 2013

Sunday, December 8, 2013

Toe Touches

Primary Muscle Being Worked:  UPPER ABDOMEN


  • Lie on back with legs raised up to 90* angle (you may bend knees slightly)
  • Shoulder blade should be pulled down towards floor
  • Raise arms up, pointing your fingers towards your toes
  • Contract abs and curl spine reaching for your toes (Breathe OUT)
  • Shoulder blade should be lifted off the floor
  • Slowly return to starting position (Breathe IN)
  • (You do not have to touch your toes!)

Monday, December 2, 2013

Bridge Exercise

Primary Muscle Being Worked:      RECTUS ABDOMINUS, GLUTE
Secondary Muscle Being Worked:  HAMSTRING, ERECTOR SPINAE (Lower Back),
                                                         ADDUCTOR (Inner thigh)



  • Lie on your back with knees bent up and feet flat on ground
  • Keep legs hip with apart, knees in alignment with toes
  • Keep hands to the side
  • Slowly raise hips up and draw stomach in
  • Squeeze your abdomen and glutes (should also feel your lower back tighten)
  • Body should form a straight line from knees to shoulders
  • Hold this position for 2-4 secs and return to starting position
  • If you want to perform as an isometric exercise, try to hold position for as long as possible