Thursday , December 5 2019

The 10 Best New Exercises for Women

THE WORKOUT: Do 15 reps of each exercise, with 30-45 seconds in between. Do each leg back to back on the single leg exercises and same with side planks. Beginners and intermediates do 3 rounds. Advanced do 5 rounds.

1- SQUAT (Mid strap length)

  • Grab the handles, with elbows bent level with your ribcage and your TRX tight. Don’t lean back.
  • Place your feet shoulderwidth apart and Slightly turn out your toes.
  • Keep your shoulders down and back, your core active.
  • Sit, taking your knees wider than your toes and hip crease below your knees (A).
  • Drive your heels to stand back up (B).
  • Breathe in on the way down and out on the way up.

2. REVERSE LUNGE (Mid strap length)

  • Grab the handles, elbows bent level with your ribcage and your TRX tight. Don’t lean back.
  • Keep your feet hip-width apart and your right knee lifted as if you’re running (A).
  • Step your right foot back into a lunge position. Both of your knees should be bent to 90 degrees (B).
  • Then stand back up squeezing your left glute and bringing your right knee through (A).
  • The movement should be down and up, not backwards.
  • Your arms should never straighten, so step forwards if they do.

3. PISTOL SQUAT (Mid strap length) 

  • This position is slightly different. Stand closer to the straps so they are either side of your chest, with your elbows pulled back a little further.
  • Keep your feet hip-width apart, with your right leg extended and lifted in front of you around knee height (A). Using your arms to assist you, simultaneously break at your left hip, knee and ankle to move downwards.
  • Your right leg remains off the floor. Try to take your bum almost to your left heel (B).
  • Again, using your arms to assist you, stand up.
  • Make your leg do as much of the work as possible and keep your core engaged throughout.

4. SINGLE LEG LUNGE (Long strap length, handles linked, although not essential)

  • Facing away from the straps, use your right hand to put your right foot into the arches behind you.
  • Keep 80 per cent of your weight in your left leg (A).
  • Lift your right knee in front with your arms in running position.
  • At the same time as your right leg moves backwards, break at your left hip, knee and ankle to move downwards (B).
  • Both knees should be at 90 degrees.

5. THE Y-RAISE (Long strap length) 

  • Face the strap holding the handles, lean back, arms straight, and palms facing downwards (A).
  • Keep your feet hip-width apart. Moving your feet forwards makes it harder and backwards easier.
  • Keeping your body in a strong plank, lift your arms up and outwards until your body forms a Y position (B).
  • Keep the elbows and wrists straight throughout or you will lose the focus on your shoulders.
  • Then slowly lower yourself back to the original position.
  • Never hunch your shoulders. Always keep your glutes squeezed.

6. SIDE PLANK (Long strap length)

  • Start in an elbow plank with one foot in the arch each strap. Pivot on your right elbow to bring your right hand to your left elbow.
  • Place your left palm flat and slowly rotate your body and feet to the left.
  • To aid your balance, spread your legs wider.
  • Once you feel balanced, raise your left arm to the ceiling and hold (pictured).
  • Keep your shoulder blades spread and your hips in line with your shoulders and feet.
  • Place your left hand on the mat first to come down safely.

7. PIKE (Long strap length)

  • Start in plank position (A).
  • Keeping your legs straight, lift your hips/bum and move the top of your shoulders.
  • This movement comes from your shoulders, core and hip flexors.
  • When your hips rise, look back at your feet to keep your neck and spine neutral (B).
  • Breathe out on the lift and breathe in to lower back to plank. The in-breath keeps your organs and spine protected.
  • Your elbows make the movement lighter on your wrists but not always easier. It depends on how mobile your shoulders are.

8. KNEE TUCK (Long strap length)

  • Start in plank start position as for pike (left).
  • Lift your hips as in pike but at the same time bend your left knee in until it’s level with your hips (A).
  • Alternate with your right knee (B).
  • Lower your hips and extend your legs to return to the plank position.
  • Don’t crunch your knees to your chest or you’ll lose your lower back position.
  • Breathe out on the lift and in to lower back to plank.

9. GLUTE BRIDGE (Long strap length)

  • Laying on your back, position your eyes directly under the hang of the straps.
  • Then, using your hands, place your heels into the arches of the straps in front of you.
  • Laying flat, with your arms by your side, keep your knees at 90 degrees throughout (A).
  • A great tip for keeping your core engaged is to tuck your chin to your chest for the whole movement.
  • Pressing through your heels, lift and squeeze your glutes until your hips lift in line with your knees (B). It’s important not to hyper-extend or arch your back here, but your tucked chin will help.
  • Lower back to the floor without losing your bent knees.

10. THE PUSH-UP (Long strap length)

  • Facing away from the anchor point of the TRX hold the handles, with your arms straight.
  • Keeping the straps tight and touching your shoulders, move your feet back hip-width apart and lean into the handles.
  • Straighten your wrists like a punch.
  • Keep a strong plank position on your toes, with your tailbone tucked in (A).
  • Open your arms a little more than shoulder-width apart and, at the same time, bend at your shoulders and elbows to lower yourself.
  • Lower your chest in line with your fists for a full rep (B).
  • Push away from the handles to straighten your arms.
  • At Equilibrium, we encourage the straps being in contact with your arms all the way down. It scrapes a little but it’s safe!
  • Moving your feet back makes it harder; forwards makes it easier. Never hunch your shoulders and keep your glutes squeezed.

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