FOR FABULOUS POSTUREFOR FABULOUS POSTURE 5 EXERCISES, 5 WEEKS, 5 MINUTES A DAY 1. BASIC WALL SIT ......
Transcript of FOR FABULOUS POSTUREFOR FABULOUS POSTURE 5 EXERCISES, 5 WEEKS, 5 MINUTES A DAY 1. BASIC WALL SIT ......
{
STATIONARY OPTIONThis exercise can be done without stepping. • Keeponefootgroundedwithyourkneeslightly bentandshiftyourweighttothatsameleg.• Lifttheotherlegupwardtowardstheceiling whileturningyourheelslightlyoutward. •Loweryourlegbackdownagain.
Continue for 30 seconds then repeat exercise using opposite leg.
BANDED SIDE STEP Starting Position: Start in a standing position with the strength mini-bandplacedaroundyourankles.Yourknees,hipsandtoesshouldbein-linewitheachother.
1st Movement: •Movetotherightsteppingone footatatime.• Keepyourmovementscontrolled andkeeptensiononthemini-band. Continue for 30 seconds.
2nd Movement: • Repeatexecisemovingtotheleft.Continue for 30 seconds.
StrengtheningHipComplex
FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAYFOR FABULOUS POSTURE
1
{BASIC WALL SITStrengthening Core
Starting Position:Standinfrontofawall(about2feetinfrontofit)andleanagainstit.Slidedownuntilyourkneesareat90-degreeanglesandhipsareevenwithknees.Andyourfeet shouldbehipdistantapart.
• Heelsoverankles.Makesureweight isevenlydistributedinyourfoot.• Armshangbyyourside.Head, shouldersandbackareinconstant contactwiththewall.•Holdthispositionfor1minute.
THINGSTOREMEMBER1.Don’tletyourkneescollapseinward orleanout.2.Breathe3.Abdominalsbraced.
FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAYFOR FABULOUS POSTURE
2
FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAYFOR FABULOUS POSTUREFAB5
{T’s, W’s and Y’s WITHRESISTANCEBANDSStrengtheningUpperBodyandCore
Starting Position:Wrapthemiddleofthetresistancebandaroundastationaryobjectatchestheight.Backawayfromtheobjectuntilthebandisalmosttaut.Holdtheband infrontofyouwithahandleineachhand,palmsfacingin.
T’s• Squeezeshoulderbladesdownand towardyourbuttock.•Pullarmsbackwardstoa“T”position.•Returntostartingposition.•Repeatfor20seconds.
W’s • Pullarmsdownwardtoa“W”shaped position.Addaslightrotationbackwith yourshoulders.•Returntostartingposition.•Repeatfor20seconds.
Y’s •Pullarmsupwardtoa“Y”position.•Returntostartingposition.•Repeatfor20seconds.
THINGSTOREMEMBER1.Keepyourheadinalignmentwith yourshoulders.2.Yourkneesshouldhaveasoftbendinthem.3.Hipsshouldnotflexorshiftwhile performingthisexercise.3
FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAYFOR FABULOUS POSTUREFAB5
{T’s, W’s and Y’s - OPTION WITHOUTBANDSStrengtheningUpperBodyandCore
Starting Position:Lieflatonthefloorwithyourarmsextendedfullyoutward.Placeatowelunderyourforehead forcomfort.
T’s•Positionarmsina“T”position.•Liftarmsupward•Returntostartingposition.•Repeatfor20seconds.
W’s•Positionarmsina“W”position.•Liftarmsupward•Returntostartingposition.•Repeatfor20seconds.
Y’s•Positionarmsina“Y”position.•Liftarmsupward•Returntostartingposition.•Repeatfor20seconds.
3
FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAY
{BASIC PLANKStrengthening Core
Starting Position:Firstgetintothepushupposition,onlyputyourforearmsonthegroundinsteadofyourhands.Yourelbowsshouldlineupdirectlyunderneathyourshoulders.Palmsdownonthematttoeson the ground.
• Squeezeyourglutesandtighten yourabdominalmuscles.• Keepaneutralneckandspine.• Createastraight,stronglinefrom headtotoes–aplank,ifyouwill.•Holdthispositionfor1minute.
THINGSTOREMEMBER1.Don’tletyourhipssagtowardstheground. Sagginghipsmakestheexerciseinitially easier,butit’snotaplankanditdefeatsthe purposeoftheexercise.2.Lookdownattheground.Thisisagood promptformaintaininganeutralneckposition.3.Whenyourformbeginstosuffer,pulltheplug. You’reonlybenefitingfromtheplankby actuallydoingtheplank.Evenifyouneverprogress(orchoosetoprogress)totheotherplankvariations,thebasicplank,performedproperly,willbesufficientfor developinggoodcorestability.
FOR FABULOUS POSTURE
4
FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAY
{SIDE PLANKStrengthening Core
Starting Position:Lieonyoursideandstacklegsoneontopofoneanother.
• Liftbodyoffthegroundandbalanceon oneforearmandthesideofonefoot.• Keepingabdominalmusclestightand shouldersrelaxed.•Holdthispositionfor30seconds.
• Slowlyloweryourselftothestartposition.• Repeatexeciseusingoppositeside.
FOR FABULOUS POSTURE
THINGSTOREMEMBER1.Don’tletyourhipssagtowardstheground.2.Lookstraightahead.Keepyourheadinline withyourspine.3.Yourhips,heals,shoulders,andheadshould beevenlypositionedasifyourbodyhasbeen placedbetweentwopanesofglass.
OPTION:SIDEHALFPLANK-KNEESBENT• Lieonyoursideandstacklegsoneontopofoneanother. Bendatthekneessothatyourlowerlegsareata90 degreeanglefromtherestofyourbody.• Liftyourbodyasdonewithatradionalsideplank. Continue for 30 seconds then repeat exercise using opposite side.
5