Jenny Vanderlinden, Okemo Instructor and Personal Trainer
Exercise #1 - Single leg toe touch
Stand with good posture. Eyes forward, stomach drawn slightly in, shoulders relaxed. Head aligned over shoulders, natural small arch in lower back. Shift weight to one foot. Stand on one foot. (Figure 1) Use opposite hand and slowly bend down to touch floor in front of foot. (Figure 2) Keep abdominals drawn in. Return to standing position pushing floor away through heel. (Figure 3) Try to keep lifted foot close to floor. If done correctly you should feel this exercise in your hip (glutes).
Exercise #2 - Swiss Ball Hip Extension
Start by sitting on Swiss Ball. (Figure 1) Roll
down until head and shoulders rest comfortably on ball. Lift hips
high until back is parallel to ground. (Figure 2) If ball is sized
correctly knees should form 90ºangle. Slowly lower hips, pausing at
the bottom. (Figure 3) Return to start position driving hips up
pushing through the heels. (Figure 4) Movement should take 2
seconds to lower and 2 seconds to return. 5 seconds to complete
exercise.
Repeat 10-20x.
Exercise #3 - Swiss Ball Hip Extension with Feet on Ball
Lie on your back and place your feet on top of Swiss ball (Figure 1) Slowly lift hips as high as you can. (Figure 2) Lift for approximately 3 seconds, pause at the top, and lower for 3 seconds. For extra stability you may move your hands out wide along the floor. Repeat exercise 10-15x. Work up to 3 sets.
Exercise #4 - Supine Hip Extension with knee flexion
This exercise works the hamstrings, low back and
abdominal muscles. Lie on your back with your arms outstretched,
palms up. Place calves on ball. Slowly raise your hips until
they are in line with your shoulders and ankles. (fig 1) Flex
your knees and roll ball toward your shoulders. (fig. 2) Do
not let your hips drop while flexing your knees. Return to
start position (fig 3) Repeat 10x slowly.
Exercise #5 - Prone Jack-knife
In a push up position place your feet on the ball
(fig 1). Holding your spine straight and maintain head and neck
alignment. Pull your abdominals in. Slowly draw your knees
under your body. (fig 2) Return to start position (fig 3).
Repeat 8-12x
Exercise #6 - Single leg hip extension - one foot on ball
This exercise (as well as the 2 footed version)
conditions core stabilizers, improves balance, trains hamstrings
and back muscles to work together, improves coordination and
improves postural endurance. This exercise is a more advanced move
of the 2 footed version and should only be attempted after success
with perfect form is accomplished with 2 feet resting on the
ball. Lie on back and place 1 foot on ball (fig 1).
Place your arms at your side for support. Slowly lift your
hips off the ground while keeping 1 foot pointed toward the
ceiling. Hold position at top for 2 seconds (fig. 2)
Return to start position (fig 3). Repeat 8-12x.
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