Friday, March 29, 2013

Perky Derrieres for Springtime! - Back-Kick Combo

It’s Springtime!  It finally feels like Springtime!  I don’t know about you but I just want to go sit, play, and relax outside, all day long.  The birds are chirping, the sun is shining, and it’s warm but not hot….absolutely perfect.  Today was the first day of the year that I wanted to take care of my rose bushes and plant happy flowers in all the pots for the front step.  I think having pretty flowers in the front really help to put a cheery note on the day when you leave the house and then they welcome you back home, inviting you to relax and re-center.  Since this is typically a week for family gatherings, I encourage all of you to go for a stroll outside or simply just sit and enjoy the beautiful Spring weather.

For our exercise this week we are going to be focusing on our back-sides…our derrières that is!  Always a good this to do when shorts and swimsuits are looming in the near future.  So kick on and enjoy the rewards of perkier cheeks!

Back-Kick Combo 
This week we are working a back kick from the ground two ways: slow for endurance and fast for cardio.
Begin on all four with your hands under your shoulders and your knees under your hips.  Pull your belly in to support your lower back (feel as though your lower back is flat and long), open your chest and lift your head up.  Make sure to maintain this throughout the exercise!  It will protect your lower back! 
1.       Keeping your hips flat to the ground, bring your right knee up into your chest as high as you can; hold for 2-3 seconds.  Now, extend your right leg behind you by pressing back with your heel (you want to press straight back, not swing the leg down and back up).  Lift your leg as high as you can while still keeping your belly pulled in and your lower back flat; hold for 5 seconds.  You should feel your hamstring and glute really activate.  Repeat for 5 reps.

2.       Now it’s time to go fast!  Repeat the same movement as above but with no pauses or holds; go as fast as you can!  Remember to keep your belly in, back flat, and press through the heel.  Repeat for 25-35 reps.
Once you are done with 2., switch to your left leg kicking and repeat.  Once you are finished, go for 1-3 more rounds on each side.

I hope you all have a wonderful week enjoying the beautiful Spring weather!

No comments:

Post a Comment

Note: Only a member of this blog may post a comment.