Tone up your dog walk: Squat-Twist with *Bonus* Leg Lift. This is a lower body party move, working your entire core area 360 degrees around (abdominals, lower back), thighs, glutes (butt), and all those little stabilizing muscles that work to keep you balanced. Here are the variations: Beginner- step your feet open a little wider than hip width apart. Start to shift your weight back into your heels and lower your seat to your comfort level (not going any lower than your hips in line with your knees). Make sure your knees are behind or directly above your ankles, and that theyre not rotating outward or inward. Come back up to a stand, then sweep your arms to one side of the body, twisting at and squeezing your side waist. Move through your squat again, come back to stand and twist/ squeeze, sweeping your arms to the other side. Repeat 8 - 12 times on each side. Intermediate- repeat the above, deepening the squat. Come up through stand, then move through your twist; only this time, shift all your weight onto the leg opposite your twist, then begin to lift the same side foot an inch or so off the ground (even if its just the heel; baby steps : D). Repeat 8 - 12 times on each side. Advanced- repeat the above, moving through your twist and lifting the same-side knee even higher. Do 2 - 3 rounds of 8 - 12 moves on each side. Break up with 15 minutes of fast-paced walking, jogging or hiking. : )
Posted on: Wed, 03 Dec 2014 14:44:04 +0000
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