Improve your balance, work your core
and fight off muscle imbalances
Does one side of your body feel stronger
than the other? Flexibility, strength and range of motion differences between
each side of our body is common. If not addressed, this imbalance can result in
an injury. We’ll work each leg and arm independently to improve your balance,
co-ordination and correct any muscle imbalances to improve your posture,
protect you from injuries and create symmetry in your body.
How to do this
Warm up with a minute of marching on the
spot, then a minute of kicking your heels back to your bottom while swinging
your arms. These moves will get the blood pumping around your body and prepare
you for the workout.
Do all repetitions (reps) and sets of each
move before taking a 90-second break, then moving on to the next move. Once
you’ve done all four moves, cool down with some light stretches.
1.
Single-leg deadlift
Reps:
10 each leg
Sets:
2 each leg
Benefits: Tones your hamstrings, legs and bottom, while testing your core
balance.
Balance on your right foot, making sure the
knee is soft (a).
With your left leg lifted behind you and
your abs tight and back straight, hinge forward from your hips, while lowering
your left hand towards your right foot (b).
Pause, then squeeze your bottom and return
to standing.
Do all the reps on your right leg, then
switch sides.
Single-leg
deadlift
2.
Single-leg triceps extension
Reps:
10 each arm
Sets:
2 each arm
Benefits: You’ll strengthen your abs, back of your arms (your triceps) and
shoulders.
Standing with your back straight, abs tight
and arms holding dumbbells straight above your head, bend your left leg, then
cross your right leg over it (a).
Keeping your arms close to your ears, bend
your arms behind you (b), then straighten them back up by squeezing your
triceps and driving your weight into your heel.
Single-leg
triceps extension
3.
Side plank with leg lift
Reps:
5 each side
Sets:
2 each side
Benefits: Improves your balance and tones your waist, outer thighs and
bottom.
Lie on your left side, then lift up on your
left forearm and foot so your body forms a straight line (a).
Once you feel balanced, extend your top leg
up a few inches (b), then lower it back down slowly
Don’t forget to keep your body straight –
no piking at the waist or rolling forwards or backwards!
Side
plank with leg lift
4.
Arabesque
Reps:
30 seconds each leg
Sets:
1
Benefits: Works your entire lower body, especially your bottom, and teaches
you to focus when the going gets to ugh.
Stand with feet shoulder -width, left arm
straight up in the air (a).
Keeping your chest up, lift one le g behind
you as high as possible as you tilt forwards from the hip (b).
Hold for 30 seconds, making sure both hips
are square to the ground and your back’s straight, not arched.
Arabesque
