The December Five Exercises

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s bird dog) you could do every day.

  • Bird dog
  • Mermaid
  • Side Angle
  • Bow
  • Crow

Please use your best judgment as to how suitable these are for you right now.

Bird Dog
Mermaid
Side Angle
Bow
Crow

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program. 

If you’d like more detailed information on these exercises, click one of the links below:

Join a class

Schedule a 1:1 with Anne

September Five Exercises For Leg And Back Strength And Standing Balance

Last month we worked single sided movements. This moth we cover a lot! Standing balance, back strength and stabilization and a really difficult Pilates move that requires core strength, hamstring flexibility and control. Can you do these with me right now? If you have gear at home gather a mat, a yoga block, a towel or small pillow to pad your knees, and weights (5, 8 or 10 lb.).

The September Five

 

  • Squat/ side kick

 

 

It’s hard to see what my leg is doing so here’s another view…

  • Swimming

  • Camel

I’ve been setting up against the wall for this back extension. The wall keeps me from pressing my hips too far forward. Hard to tell what I;m doing, so check out the next photo below…

 

 

  • Corkscrew

Oh boy, this one is a difficult, complicated move that requires strength, flexibility and control. Please do not attempt this if you have not already done it with me in a class or a training session. I’m showing bent knees, but you can also do it with straight legs.

 

  • Plank Rows

 

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers these exercises as a reminder of what you have done with her in a private training session or a class. Please see your medical professional prior to starting a new exercise program.

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.