Welcome everyone to your Wednesday Workout! It’s hard to believe we’re already on week 4 – a full month of workouts!
If you’ve been keeping up with your workouts, now is a great time for you to pat yourself on the back for all your hard work! It’s important to reward yourself for achieving your goals – have you made any goals with regard to your fitness and wellbeing? If so, what rewards have you decided on for yourself? Rewards can be as simple as having a coffee at your favourite café, or buying something for yourself that you’ve been wanting. If you’re really focused on your personal fitness, perhaps one of your rewards can be to buy that exercise mat or yoga mat that you weren’t sure you would use, or picking up a new workout outfit. Whatever helps you to stay motivated, rewards can help you on your way, so if you haven’t already planned some rewards for yourself, now is a great time to sit down and lay out some rewards for accomplishing your goals!
Without further ado, let’s move on to this week’s exercise routine. Remember, if you’re feeling like this week’s workout is a little much for you, you can always revert to one of the previous workouts, or cut something out if you feel it’s going to be too difficult. Keep in mind, however, that the goal here is to build more flexibility, strength, and stamina, and sometimes you will have to push a little to get there.
We’re going to work on some abdominal strength with this exercise. Begin laying flat on your back, and pull your feet up towards your bottom. Extend both arms, and keeping your lower back flat on the ground, swing both arms and roll your body to one side. Slowly swing over to the other side. Repeat anywhere from 3 – 12 times per side.
For this exercise, begin sitting on your heels with legs together. Raise your arms to be in alignment with your shoulders and hips. Lean forward and hunch your back, dropping your head and placing your hands on the ground. Then, slowly slide your hands forwards until your arms are lying comfortably on the floor in front of you. Rise back up in the same way you came down, slowly coming up into a hunched position, then rising into a tall position with arms extended over your head.
For this exercise, you are simply going to lay on your stomach with your chin resting comfortably on your forearms. This exercise may take a little concentration. Raise one leg while keeping it straight, keeping your foot in the flexed (not pointed) position. Then, raise your lower leg to form almost a 90 degree angle. Lower that leg to the ground, then repeat with the opposite side. Try to do 3 of these on each side to get the feel for the movements. If you are comfortable with this, do up to 6; but don’t go too far as this will be working back muscles as well, and you don’t want to end up with a sore back! Go nice and slowly, ensuring your position is correct for each movement.
For this exercise you may either sit or stand. Keep your back and head in a nice straight line, and put your hands together in front of your chest. Press your hands together for a 5-count, then release for a 5-count. Repeat this 3-12 times, depending on your level of comfort and fitness.
To wrap up our back and abdominal work today, we’re going to go back to our cat/cow postures. Repeat these postures 3-6 times, really feeling the stretch through your back as you do them. Raise your head to look straight ahead on the cow posture, and lower it for the cat posture.
This week, continue to get 5 minutes of walking in, at the same time as you do your workout; ideally, take your walk (either on a treadmill or outside) before you do your workout so that you’ve warmed up your body a little bit in preparation for the exercises. You can alternate this workout with workout #3 through the week, for 5-6 days of alternating workouts. Remember to breathe with each exercise – don’t hold your breath – and work on that goal-setting and rewards! At 6 weeks, you should be ready to reward yourself with something, and again at 12 weeks, but there are no rules that say you can’t reward yourself weekly!
Enjoy your week fellow fitness seekers, and I will see you again next Wednesday!