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Tag: Fluid Five Exercises

The June Five

Who wants sexy summer legs? Shorts weather is just around the corner and these moves are designed to get your gams in shape. Try for one minute of each of these moves a few days this week.

On Friday my courthouse Pilates class got to try out this month’s five and Cindy and Dan were coerced volunteered to model a few of these for me. Check them out doing the Reverse Warrior and Calf Raises below.

 

1) Goddess Pose (Wide Leg Squat):

  • Stand with feet apart, inhale and arms extended overhead.
  • Exhale and bend your knees to sit into a squat as you draw your elbows in and down.
  • Make sure your knees stay right over your ankles.
  • Builds leg and arm strength, hip flexibility.

2) Reverse Warrior:

  • Stand in a lunge (Warrior II) with right foot front, left foot at a 45º angle, hips face the side wall.
  • Stretch your right arm up towards the ceiling, rest left hand on your back leg.
  • Strengthens legs, stretches shoulders and hips.

3) Step Ups:

 

  • Stand in front of a low step or bench.
  • Step right foot up onto the bench, then step back down.  If you have healthy knees try jumping up and back down.  One minute, moving at a pace that feels challenging.
  • Strengthens legs, improves balance.

4) Calf Raises:

  • Stand with feet together.
  • Lift both heels, then slowly lower.  Ten standing on both feet, then lift one foot – ten on each leg.
  • Strengthens calves and ankles, improves balance.

5) Chair Pose:

  • Stand with feet together.
  • Inhale and stretch your arms up towards the ceiling.
  • Exhale and bend your knees as if to sit on a chair behind you.  Hold for one minute.
  • Strengthens legs and back and stretches shoulders.