better
HEALTH
CHAIR SQUAT Stand
with arms straight out
with your back to a
sturdy chair. Bend knees
and hips and sit back as
though lowering your
butt into the chair,
keeping knees behind
toes, until thighs are
nearly parallel to floor.
Lightly tap the seat with
your behind (don’t
actually sit). Then
return to start.
HIP BRIDGE Lie
on your back with
knees bent and
feet flat on the
floor about hip-
distance apart,
arms at your sides
Contract your
glutes and lift hip'
up toward the
ceiling as high as
comfortably
possible, ideally
trying to form a
straight line from
shoulders to knees.
Lower back to
starting position.
LATERAL LUNGE Stand
with feet together, arms at
your sides. Take a giant
step to your left side. As
you plant your left foot,
bend your left knee and
lower your butt toward the
floor until your thigh is
nearly parallel to the floor.
Do not allowyour knee to
jut overyourtoes. Bend
forward and touch your
left ankle with both hands.
Then push back up to the
starting position. Repeat
on the other side for a
full repetition.
SUPER WOMAN Lie
facedown with your legs
extended straight behind you,
toes pointed and arms
extended straight overhead.
Hold your head straight in line
with your spine and up off the
floor at a comfortable level.
Simultaneously raise your left
arm and your right leg until
they are both a few inches off
the floor. Hold, and then
__
lower back to the starting
position. Repeat with the
opposite arm and leg.
Alternate arms and legs
throughout the exercise
until you have completed half
a set to each side.
CRISSCROSS CURL-UP Lie
faceup on the floor, legs and
hips bent so your feet are
raised and your calves are
parallel to the floor. Place
hands loosely behind your
ears. Pull your navel to your
spine and contract your abs
to bring your head and
shoulders off the floor. Twist
your torso to bring the left
elbow toward the right knee,
then extend your arm past
the outside of the knee while
straightening the left leg.
Return to start and repeat to
the opposite side.
all th a t
you n eed
This 10-exercise, at-
home routine is
simplicity defined. All you
need is a carpeted floor
(or a mat), a sturdy chair,
a wall, and a set of
stairs— in other words,
the inside of nearly any
house in America. Do
one set of 8 to 12
repetitions (otherwise
known as reps) of each
move. Make sure your
movements are slow and
controlled to both
maximize gains and
reduce the chance of
injuries. For best results,
do the routine three days
a week, with at least one
day separatingyour last
workout from the next.
234
JUNE 2009 BETTER HOMES AND GARDENS
