![]() ![]() Hold for a breath, and then exhale to come back into plank. Externally rotate the shoulders so that the shoulders are not hunched up to the ears. Then press your hips up and back into a downward facing dog. Keep your abs drawn in to support your back. Keep your back flat and try not to allow it to sag or round. Make sure the shoulders stay over the wrists and you spread the fingers out wide. Pull the abs in and step the feet back to come up into a plank position. Plank into downdogĬome onto your hands and knees, opening the hands as wide as the shoulders and the knees as wide as the hips. You can place your hands on your hips to ensure that they are staying stationary. Keep the hips steady as you lift each foot off the ground. Return the right foot to the ground and then lift your left foot. Press down through the feet, then lift the right foot off the ground as if you’re beginning to march. Slowly roll the hips up, then low back, then mid-back off the ground. Pull the naval in toward the spine as if you’re zipping into a tight pair of pants. Lying on your back, bend your knees and open your feet as wide as your hips. ![]() This exercise challenges the low back and core, forcing them to stabilize while the lower body is moving. You can modify this by only squatting halfway, or by doing a squat against the wall! Repeat five times. Bend your knees and sit back as if you are sitting into a chair, then press down through the heels to come up to standing. Stand straight with your hands on your hips. Best of all you can do them anywhere along your walk - inside or outside! Squat These six exercises require no equipment and work your entire body and improve balance. 10-minute strength training circuitĮvery other day we’ll add in strength training exercises that you can easily do before, during or after your walk. Adding this ten-minute circuit to your walking workout will increase your strength, tone your muscles and up your calorie burn. Strength training won’t only help build muscle it can also help prevent injury and reduce pain while performing cardio exercises. ![]() We will focus on mastering form and building foundational strength. And you can give this benefit an even bigger boost by purposefully engaging in mental health exercises while you move your body.Īfter two weeks of doing the walking workouts, we’re going to add in strength training a few days a week. Moving more can help improve your mood and decrease your risk of depression, according to Harvard Medical School. Alternate between regular walking and butt kicks or marching to loosen up your hip flexors, stretch your quads and improve your balance.Ĭontrary to popular belief, physical and mental health are not completely separate entities. Strap on ankle weights to add in strength training of the lower body, making it more challenging to take a step! Every other block, or every 100 steps, change it up and do butt kicks or high knee marching instead of traditional walking. Step it up: Are you ready to step it up during your walk? Here are some options that I’ve added to my walks over the years and recommend to my clients: Use wrist weights and pump your arms to not only tone and strengthen your arm muscles, but also increase the cardio workout of the walk.After 4 blocks of regular pacing, speed up for 4 blocks. Or, if you don’t like keeping track of time, keep track by blocks or mileage. If this starts to get easy, quicken your pace or increase the amount of time you spend walking briskly. ![]() Then speed up and walk briskly for 4 minutes. First, clock yourself at a normal pace for 4 minutes. We’ll speed things up slowly and mindfully.
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