|Image via here|
First of all, I want you to know I am not here to promise you flat belly and tight glutes in 5 days.
As a competing athlete myself, I know there is no short cut to a fit and healthy body. It requires a lot of work, dedication, persistence and patience.
Of course a good and well balanced diet is required.
The exercises in this fitness serie are the ones I have been using myself, and they have been prescribed either by my amazing physiotherapist, shown by my coach or my yoga teacher/book.
I have and use the book " Yoga for Runners" I can't recall the author at the moment but I will update it.
These exercises can be modify to every individual's need and muscle strength.
Please consult your doctor before trying any of these exercises if you have any medical issue.
Don't be too harsh on your body, be gentle and persistence.
I am working on a fitness project that will allow me video the exercises, how they are conducted and show detailed images, but till when it is final and possible, we will be using images from resourceful websites and books.
Lie on your back with your butt against the wall and arms at your sides. Bend your knees and plant your feet 3 to 4 feet up the wall. Raise your lower and middle back off floor, keeping your shoulder blades on the ground. Hold for a deep inhale, then exhale and slowly return to the starting position. 10 repetition
PRO (push it)
Cross your right ankle over your left knee so that only your left foot is on wall.
ROOKIE (ease up)
Don't use the wall. Keep your feet flat on floor as you lift into a bridge.
If you do this exercise twice everyday (morning and evening), your lower back and glutes will thank you plus your tummy.
Great for those who sit or stand for long hours. ( I am looking at all 9-5 office workers )