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  |  Get Fit  |  Strengthening and Toning  |  Burn off Christmas calories
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continued from page 2

5. Front Lunge Stretch
Reps 1
Time 0:20

Description: This lunge will stretch the muscles of your front hip (hip flexors).
Tip: You can vary this stretch by placing your rear knee on the ground and leaning forward to stretch the hip flexors.
Starting Position

  • From a standing position, step out 2-3 feet with your right leg into a lunge position.
  • Turn your left foot out between 45 and 90 degrees.

    • Movement
  • Lean forward, keeping your hips forward and torso upright.
  • Keep your back leg straight, and feel the stretch in your left hip and upper thigh.
  • Hold the stretch for 10-20 seconds, and then alternate sides.

    • Key Point: Exhale slowly as you stretch, and inhale as you relax the stretch.

    lunge stretch lunge stretch













    6. Push-up
    Reps 10 10

    Description: Famous for punishment, the push-up is actually a rewarding torso exercise that can be done anywhere, anytime.
    Tips

  • To focus more on the triceps place the hands close together and make a triangle shape with the thumbs and forefingers. You will not be able to do as many reps here but will enjoy the arm pump!
  • Try placing the hands close to emphasize the arms, and wide to work the chest.

    • Starting position
  • Kneed on the ground or exercise mat, place the hands about shoulder width apart, 2-3 feet in front of you and raise up on the toes.
  • Straighten your body, making one straight line from your toes to your shoulders.

    • Movement
  • Keeping the body in a straight line, slowly lower yourself until the chest is close to touching the floor.
  • Hold for one second, then press yourself upwards.
  • While doing the push-up, the hands should be directly under the shoulders.
  • Keep the stomach tight to help keep the body straight and prevent lower back pain.

    • Key Points
  • Inhale as you lower the body, exhale as you press up.
  • Important - if you let the hips sag you will stress your lower back. Keep the stomach tight and back straight.

    • Cautions
  • Be sure to warm-up and stretch the wrists before beginning your push-ups.
  • Don't let your head hang down, keep your neck in line with your spine.

    • push-up push-up

    .


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