Page 12 - Inspire Health July/August 2015
P. 12
continued from page 11 — 4
4. DONKEY KICKS 5. LEG ABDUCTION
This move targets the buttocks This move targets the inner thigh muscles
muscles. Begin by standing with your of each leg.
feet shoulder-width apart about 18 Begin by standing at the back of the chair.
inches in front of the chair. Keep a Stand to the side and place your right hand
slight bend in both knees; bend at at the top of the chair. Stand with your
the waist and lean forward to grasp feet shoulder-width apart. Flex your left
the side edges of the seat part of foot and slowly, with control, lift your leg to
the chair with each hand. Keep a flat bring it across the right leg, about 12 inches,
back and keep your neck aligned to then to the left about 6 inches. Repeat.
the spine throughout the movement. Perform 10 reps on each leg.
Lift your right leg and try to touch
the ceiling with your foot.
Perform 10 reps on each leg.
5
HINESTAPiLpI:RTHE 6
For added resistance during this 6. LEG ADDUCTION
routine, use a pair of 5 pound This move targets the outer thigh muscles of each leg.
ankle weights on each ankle. Begin by standing at the back of the chair. Stand to the side and place your right
Activate the abdominal muscles hand at the top of the chair. Stand with your feet shoulder-width apart. Flex your
by maintaining good posture left foot and slowly, with control, lift your leg to bring it out to the left as far as
throughout the exercise routine. you can. Return to starting position and repeat.
Keep shoulders back, chest high, Perform 10 reps on each leg.
and tummy in.
12 INSPIRE HEALTH July § August 2015
4. DONKEY KICKS 5. LEG ABDUCTION
This move targets the buttocks This move targets the inner thigh muscles
muscles. Begin by standing with your of each leg.
feet shoulder-width apart about 18 Begin by standing at the back of the chair.
inches in front of the chair. Keep a Stand to the side and place your right hand
slight bend in both knees; bend at at the top of the chair. Stand with your
the waist and lean forward to grasp feet shoulder-width apart. Flex your left
the side edges of the seat part of foot and slowly, with control, lift your leg to
the chair with each hand. Keep a flat bring it across the right leg, about 12 inches,
back and keep your neck aligned to then to the left about 6 inches. Repeat.
the spine throughout the movement. Perform 10 reps on each leg.
Lift your right leg and try to touch
the ceiling with your foot.
Perform 10 reps on each leg.
5
HINESTAPiLpI:RTHE 6
For added resistance during this 6. LEG ADDUCTION
routine, use a pair of 5 pound This move targets the outer thigh muscles of each leg.
ankle weights on each ankle. Begin by standing at the back of the chair. Stand to the side and place your right
Activate the abdominal muscles hand at the top of the chair. Stand with your feet shoulder-width apart. Flex your
by maintaining good posture left foot and slowly, with control, lift your leg to bring it out to the left as far as
throughout the exercise routine. you can. Return to starting position and repeat.
Keep shoulders back, chest high, Perform 10 reps on each leg.
and tummy in.
12 INSPIRE HEALTH July § August 2015
