Permier Ladies Personal Trainer Plano Texas

Archive for the ‘Fitness Tip’ Category

To do a one-legged hip lift on a foam roller, begin by lying on your back on the floor.  Place your heels on the roller.  Now place your arms out at your sides so that they are perpendicular to your body.  Straighten and lift your right leg while keeping your left leg bent and balanced on the roller.  Squeeze your abs, your thighs and your glutes to lift your body until it is at a 45 degree angle with the ground.  Now lower your body and then repeat the movement.

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Try a reverse lunge using dumbbells.  Begin by standing straight, holding two 5 lb. dumbbells at your sides.  Keep your feet a few inches apart and your abs tight.  Step backward, about three feet, with your right foot.  Now bend at the knees until your left thigh is parallel to the floor.  Continue to hold the dumbbells at your sides.  Step back into place and repeat the movement on the opposite leg.  Beginners can start by doing 2 sets of 8 repetitions on each leg.

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Here’s a good alternative to the traditional spine twist stretch.  You can start by lying on your back with your knees bent and your feet flat on the floor.  Keep your knees and legs together and keep your arms straight out at your sides.  Now slowly lower both knees to your left side.  Make sure that your left leg is fully touching the floor and that your right leg is right on top of it.  Hold the stretch for 30 seconds or longer.  Switch sides and repeat the stretch.

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