Exercise of the Week -Week 5

 This weeks exercise is (drum roll please!) ............ Flyers.

I call the exercise skaters because it looks like the same move used when skating.  hummmmm when's the last time you went skating, I can't remember. I do however carry the memories of skating at 'The Rink' growing up in Chicago or placing card-board boxes on the floor to practice my tricks.  It's been a while since I last played on skates, but I can tell you this when I do get the opportunity to go to the rink I will be ready! (lol)

If you like skating this is your chance to get on the action. Make your commercial breaks count this week.

This is a full body exercise that targets the core (abs, butt,  and lower back), legs, and arms. 

Read the step by step instructions before getting started.    

Step 1

Starting position: Stand with feet hip-width apart. Engage your abdominal / core muscles ("bracing") to stiffen your torso and stabilize your spine. Pull your shoulder blades down and back toward your hips. Your arms are hanging comfortably along your side.

Step 2

With the right foot planted on the ground, lift the left knee to hip height. Bend the elbows to ninety degrees. As you raise the left knee, swing the right arm forward and the left arm back.

 

 

Step 3

Continue to brace the abdominals to keep the torso rigid and the spine straight. Lean forward on the right hip as you extend the left hip behind you. At the same time, reach the right arm forward and the left elbow back. Keep the right foot firmly planted into the ground to maintain balance and stability. To help maintain balance, find a spot on the floor and fix your gaze on that spot. This will create additional stability.

Step 4

When you have reached what you feel is your end range-of-motion while balanced on your right leg, fully straighten the left elbow, keeping the arm at shoulder height.  Maintain abdominal bracing to ensure balance and stability.  Hold this position for 3-5 seconds.
 
Keep the abdominals engaged as you return to an upright, standing position. Repeat this movement for a specified number of repetitions or time frame.
Change sides and repeat for the same number of repetitions or period of time.

Exercise instructions courtesy of www.acefitness.org

Skate your way well
Mrs Nez