Week 2 - Day 1! Legs and abs to start the week

Fitness challenge ~ abs, arms and legs 


Wide to narrow squat

Starting a wide squat position, go down, and on the way up jump.  Bring you feet close together, and land into a more narrow squat. Make sure to always keep knees at least behind the toes. Repeat landing in a wider squat.

 

Front, back Lunges

Step forward with you right leg and preform a lunge. Lower your body towards the ground until your knee makes a 90 degree angle. Push back up and return to starting position. Then take a step back with the SAME LEG and perform a reverse lunge. Make sure you are pressing from the heal of the front foot when doing the lunge. Repeat and then switch side.

 

Inner thigh, straight up lifts

Lying on your side, lengthen your bottom leg, and cross your top leg over. As you exhale, lift your bottom leg, and inhale as you lower it back down without letting it touch the floor. Your torso shouldn’t move while you do this. Repeat and then switch leg.

 

Hip lifts

Raise both legs toward the ceiling and extend your arms on the floor at your sides, palms down. Inhale and tighten your core muscles. Curl your hips toward your ribs as you exhale, lifting your hips off the floor and reaching your feet straight up. Breathe in as you slowly lower your hips. Repeat

 

Crunches

Lie flat on your back with your feet flat on the ground. Place your hands lightly on either side of your head. Take a deep breath. Exhale. Lift your chest off the floor only about four inches, your lower back should stay on the floor.  At the top of the movement contract your abdominals hard and hold the contraction for a second. Come down slowly to the starting position as you inhale. 

Have a great week! See you on Wednesday.

Know your limits and tune-in to your body. You know your body better than anyone. These are guidelines and you must make the final decision. Always consult your Doctor before starting any new workout regimen. If you just had a baby, work with your doctor to determine the best time to begin adding abdominal exercise to your postpartum exercise routine. Take into consideration your individual level of experience and training before attempting any workout describe in this website. Our Fit Family Life and any associated persons are not liable for any injuries directly or indirectly caused by the use of the exercises and/or programs contained in this website.