Fitness, Exercise, Workouts, Stretches - Imagine 123 » Legs

Calf Raise Leg and Hip Exercise

Sat, 11 Apr 2009 15:52:13 +0000

The Calf Raise Leg and Hip Exercise id done by standing vertically. Lean against the wall with the left arm and stand on the right foot. Tuck the left foot behind the right foot. Lift the body with the toes and arch of your foot so that the body moves directly upward. This movement can be held for 2 seconds per raise and done 5 times. In future sessions, this can be increased by one or two times as comfortable. After you are done with the one leg, repeat the exercise for the other.

Calf Raise Leg and Hip Exercise with Sarah 1

Calf Raise Leg and Hip Exercise with Sarah 2

Lateral lunge exercise

Sat, 11 Apr 2009 04:03:56 +0000

The Lateral lunge exercise starts out with the student standing vertically with feet directly below the hips. Hands are on the hips at start. While pushing off and lunging to the side, arms move forward, hips move back, leg moved away from straightens, and leg stepped on is bent 90 degrees. Chest has moved forward during the lunge, spine has stayed neutral, and upper arms should be parallel with the ground. This can be held for 5 seconds, and done 10 times per side. Future sessions can increase in time by a couple seconds per motion. This exercise is most helpful to leg and hip muscles.

Lateral lunge exercise with Sarah

Clamshell exercise

Sat, 11 Apr 2009 03:55:30 +0000

The Clamshell exercise starts out with the student laying on their right side. The right arm holds the head from touching the floor, with the elbow folded so that the wrist is under the ear. The left arm extends directly down the left side, resting on the hip and holding a weight. Knees are bent almost 90 degrees from the torso and hips, almost as if in a sitting position. Calves are more than 90 degrees from thighs. Feet aim forward. This exercise maintains body position, lifting the left knee and leg open so that the weight and left arm are lifted. Keep stomach muscles tight and spine neutral. After 10 reps of this exercise, switch sides and repeat for 10 more reps. In future sessions, increase by 5 reps per session, or increase hold time from 5 seconds to 10 seconds.

Clamshell exercise part 1 with sarah

Clamshell exercise part 2 with sarah

Lunge Exercise

Sat, 11 Apr 2009 00:58:39 +0000

The lunge exercise is one of my favorites. This exercise is very good fitness for the legs and hips. To do this exercise, keep your feet somewhat close together and place your hands on your hips. Keep your head up your spine in neutral and take one step forward. The back knee should drop down behind you. The movement for this exercise is to go back to the starting position by pushing off your front leg so that you’re back in the standing position. Weight should be evenly distributed across both legs as you do this exercise. When you have lunged forward, weight should be in the back of the leg you are stepping on. The first time you do this exercise, I would recommend just doing it 10 times. In further exercise sets, you can hold longer on each lunge plus increase repetitions.

Lunge Exercise