Also See: Start Up |
Series Two |
Series Three
Series One - Lower Body
Step-up: Legs, Hips, Buttocks
Goal: 10 to 20 repetitions
Place your right foot, flat on the step and your left foot flat on the floor. Exhale and push off as little as possible with the left foot as you bring both feet up to step level (you'll now have two feet on the step). Inhale and lower your left foot to the floor and repeat. Repeat with the legs reversed.
Lighter Side Tip: Set your step to no higher than 6 inches to reduce stress on knee and hip joints.
Standing Kickback: Hips, Buttocks
Goal: 10 to 20 repetitions
Stand holding the back of a chair or bench for balance. With your feet together rotate your right foot to the right with all the rotation coming from your hip joint. Exhale and in a very slow and controlled motion with the right foot rotated out, without bending your knee, lift the right leg (with all motion at the hip joint) behind you. The actual movement will only be a slight lift. Inhale and slowly lower leg to starting position. Ankle weights can be used to increase resistance.
Lighter Side Tip: This movement is naturally low stress, yet highly effective at toning the hips.
Step Stretch: Hamstring
Goal: 2 repetitions / Hold time: 15 to 30 seconds
Stand with your feet shoulder width apart, a foot or two back from your step. Place the heel of the right foot on the step, keeping your left foot planted on the floor. Exhale, keeping the left knee soft and the right knee straight (but not locked), bend at the waist, creating a stretch in the back of the right leg. You can place your hands lightly on your right thigh for support. Hold and breathe naturally. Slowly release, and repeat with your legs reversed.
Lighter Side Tip: At the point of slight discomfort, not pain, hold the position (this applies to all stretches).
