Warm up before trying any of these moves. Begin with 10 repetitions each. Do not perform any exercise that causes or increases pain.
Jack O’Lantern Squats
Begin in an upright position. Take a small hop forward, landing with soft feet into a squat position, weight in your heels and arms raise parallel to the ground. Stand up, lowing arms to your side and repeat 10x.
Begin in an upright position holding a medicine ball. Squat down and tap the floor with your medicine ball then stand up tall and reach the medicine ball overhead. Practice good squat form keeping your knees behind your toes. Repeat 10x.
Tie a theraband around your legs, just above your knees. Begin in an athletic stance with knees slightly bent and back straight. Take big steps forward while staying in that athletic stance and keeping tension in the theraband. Feel the burn in your glutes!
Double Double Toil & Trouble Leg Kicks over Bench
For the scary version of this popular Burdenko exercise, begin seated on a bench with both legs on one side. Sit back on your tailbone, holding a pelvic tilt with your back straight. Hold on the bench behind you for support. Kick both legs straight over the bench together. Tap the floor with your feet then repeat to the other side, alternating for 10 repetitions.
Begin by sitting on a physioball. Walk your feet forward until the physioball rests on your upper back, shoulders and neck hanging off the physioball ball. Keep your hipss elevated and perform a crunch with your head and neck in a neutral position. Repeat 10 repetitions.
Lay on your back holding a physioball between your feet. Pelvic tilt pressing your lower back into the mat and lift the ball off the ground. Pass the physioball from your feet to your hands. Continue to lower the ball to the ground in your hands. This is a challenging core exercise and it’s important that you only lower the ball as far as you can hold a pelvic tilt. Continue to pass the ball back and forth for 10 repetitions.
Lay on your back with your heels on a physioball. Dig your heels into the physioball as you squeeze your glutes and lift your hips off the ground. Hold for 2-3 seconds and lower. Repeat 10x.
Begin in a plank position. Bring your knee to your elbow (same side) while keeping your leg parallel to the floor. Repeat on the other side, alternating for 10 repetitions.
Finish up your workout with this stretch for mobility in your back.
Begin on all 4s (hands under your shoulders, knees under your hips). Start with your back in a neutral position then alternate between arching your spine upward toward the ceiling (cat) and rounding your back (camel) by relaxing your back and allowing your stomach to fall towards the ground. Repeat 10x.
Blog post by Jen Skiba.