Page 11 - Inspire Health July/August 2015
P. 11
2. HAMSTRING CURL
This move targets the hamstring muscles (the group of three muscles at
the back of the thigh).
Begin by standing at the back of the chair with feet shoulder-width apart.
Grasp the top of the chair with both hands. Stand with your feet shoulder-
width apart. Keep a slight bend in both knees. Lift your right foot off the
ground and bend your knee to bring your foot toward your butt. Keep
the line from your hip to knee still, only move the lower leg (from knee
to foot) throughout the exercise. Return to starting position and repeat
movement for 10 reps. Switch to perform 10 reps on the left leg.
Perform 3 sets of 10 reps on each leg.
2
1. STEP UPS 3. PILATES SINGLE LEG CIRCLE
This move targets the thighs and butt. This move targets the entire leg, hip, and butt area.The focus is to stabilize the hips/
Begin by standing in front of a sturdy chair pelvic area throughout the movement.
with your feet hip-width apart. Keep your Begin by standing with the right side of your body toward the back of the chair.
shoulders back and chest up. Lift your right Grasp the top of the chair with your right hand. Slowly, with control, point the toes
foot and place it on the seat of the chair. Use of the left foot and lift the left leg from the ground to bring it straight in front of
momentum to lift your body to stand atop the you. Move the leg to the left side of the body and then to the back of the body to
seat of the chair with all your weight mostly on make a circle shape. Return to the starting position and repeat.
your right leg. Step down from the chair with
the left leg, then right. Switch to stand atop the
chair with the left leg. Step down with the right
then left leg. Continue stepping up and down
alternating with the right then left leg.
Perform 3 sets of 10 reps on each leg.
3
— continued on page 12 —
July § August 2015 INSPIRE HEALTH 11
This move targets the hamstring muscles (the group of three muscles at
the back of the thigh).
Begin by standing at the back of the chair with feet shoulder-width apart.
Grasp the top of the chair with both hands. Stand with your feet shoulder-
width apart. Keep a slight bend in both knees. Lift your right foot off the
ground and bend your knee to bring your foot toward your butt. Keep
the line from your hip to knee still, only move the lower leg (from knee
to foot) throughout the exercise. Return to starting position and repeat
movement for 10 reps. Switch to perform 10 reps on the left leg.
Perform 3 sets of 10 reps on each leg.
2
1. STEP UPS 3. PILATES SINGLE LEG CIRCLE
This move targets the thighs and butt. This move targets the entire leg, hip, and butt area.The focus is to stabilize the hips/
Begin by standing in front of a sturdy chair pelvic area throughout the movement.
with your feet hip-width apart. Keep your Begin by standing with the right side of your body toward the back of the chair.
shoulders back and chest up. Lift your right Grasp the top of the chair with your right hand. Slowly, with control, point the toes
foot and place it on the seat of the chair. Use of the left foot and lift the left leg from the ground to bring it straight in front of
momentum to lift your body to stand atop the you. Move the leg to the left side of the body and then to the back of the body to
seat of the chair with all your weight mostly on make a circle shape. Return to the starting position and repeat.
your right leg. Step down from the chair with
the left leg, then right. Switch to stand atop the
chair with the left leg. Step down with the right
then left leg. Continue stepping up and down
alternating with the right then left leg.
Perform 3 sets of 10 reps on each leg.
3
— continued on page 12 —
July § August 2015 INSPIRE HEALTH 11
