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1) Half Roll Back w/ Twist:

• Sit at the front of your mat with knees bent. Hold on behind your legs.
• Exhale as you pull your belly button in and round your back (do not collapse your chest).
• Inhale as you open right arm to the side and twist to the right. Exhale as you come back to center.
• Now round your back and twist to the left.
• Strengthens obliques, hip and shoulder stabilization, spine stretch, chest stretch.

2) Leg Pull Front:

• From plank position (or hands and knees).
• Exhale as you lift right leg, knee straight. Inhale to lower.
• Switch sides keeping your hips level.
• Strengthens chest, shoulders, abs, back and legs.

3) Digging Trenches:

• Start on your tummy with arms and legs extended into a big “X”. Rest forearms on foam roller if you have one.
• Inhale as you press forearms down into the mat, or roller, and lift upper back and chest up off the ground.
• Exhale as you lower.
• Strengthens back extensors, improves shoulder stabilization.

Here Anne demonstrates this move using the foam roller. This exercise should not hurt your back! If it does, come down, make sure your belly button is pulled in, then try a smaller back extension.

 

4) Squat/ Side Kick:

• Stand with right side near a wall.
• Squat, and as you stand up stretch your right foot to touch the wall. Start slow, then pick up the pace as your fitness level allows.
• One minute, then switch sides.
• Strengthens back, legs, hips, improves balance.

 5) Eagle:

• Stand near a wall for balance.
• Sit into a low squat and stack right foot on top of left foot, or wrap you right foot behind your left knee if you can do this without pain.
• Wrap right arm over left, or twist arms and touch palms together if our shoulders allow for this.
• Hold one minute then switch sides.
• Stretches and strengthens hips and shoulders, improves balance.

Shoot for one minute of each of these moves every day this month.

1) Plank Rows:

• Start in a plank position holding 5-8 lb weights, with legs as wide as your mat (wider legs makes this easier).
• Exhale and pull right elbow towards the ceiling, lifting the weight off the ground. Inhale to slowly lower back down.
• Switch arms, lift left and lower left arm (shoulders and hips do not move, back stays flat, hips low).
• Back and shoulder stabilization and strength. Core strength.

2) King Arthur:

• Make a low, parallel lunge with your right foot in front, right knee over your ankle.
• Rest your left knee on the ground behind you.
• Hold one minute, then switch sides.
• Hip flexor, quad and psoas stretch.

Here’s another version more suitable for sensitive knees:

 

3) Tricep Dips:

• Seated (on the floor, or on the edge of a bench if you have one available).
• Hands behind you, fingers facing forward.
• Bend your elbows straight back behind you. Straighten your arms, keeping shoulders down away from your ears.
• Triceps strength. Arm, shoulder, hamstring, and core strength. Shoulder stabilization.

 

4) Burpies:

*This is a fairly complicated, multi joint exercise. If you suffer from hip, back, knee, or wrist issues please modify this move. You should not feel pain while doing this.

• Stand at the top of your mat. Squat down and place your hands on the floor.
• Step or jump back into a plank. Hold here, or throw in a push up if you are feeling saucy.
• Step or jump feet back up to the top of your mat.
• Keeping hips low, stand (or jump) up.
• Cardio interval. Core, hip, leg, shoulder, arm, and chest strength.

 5) Yoga Dancer:

• Standing balance. Hip and quad stretch.
• Stand (near a wall if needed) on your left foot and extend your left arm.
• Square your hips and shoulders to the front of the room.
• Grab the inside of your right foot with your right hand. Gently press your foot straight back behind you.
• Hold for one minute then switch sides.

  

 

 

 

 

Anne McCranie is a Portland, Oregon based Personal Trainer, Pilates and Yoga instructor and Licensed Massage Therapist. This post is meant to jog your memory about moves we have done together either in class or in a private training session. Please see your health care professional prior to beginning a new exercise program.