Strength Exercise

Another good exercise for pregnant and after pregnancy=)  This one strengthens the core and bum!

Lie down on the swiss ball and place your shoulders where it feels comfortable but not to steady. 90 degrees in the knees and a straight line from upper body to the knees. Important to push the hip up and tense core and bum. You can stand with the feet wide apart or narrow..harder with balance if you stand narrow=)

Rotate with arms straight and keep hips in the same position the whole time. Go back to start position and rotate to the other side. Repeat 10 times on each side. Rest 30 seconds and repeat again 2 more sets. To make it harder you can hold a weight, still on straight arms.

One exercise a day

Good Morning Folks!

No blogging yesterday since I had overbooked myself and were running from meeting to training to meeting to massage from 9-21. Crazy day, but so much fun! You will see results shortly!

To compensate I give you two exercises straight away=)

Core

1. elbow, shoulders, hip, knees and the upper foot have to be on a line
2. Elbow should be straight under the shoulder
3. From startposition your raise the hip as high as possible, either with the upper foot following or resting at the floor
4. Return slowly to start position

Strong ski legs exercise 

1. Stand wide in a deep squat with a straight and strong upperbody
2. Hands can be on the hips or in front as on the picture
3. Raise one heel at a time or both heels at the same time
4. Do it in a fast rhythm

 

One exercise a day

Hip raise (hamstring and gluteus)

1. Lie on your back with shoulders and feet on the ground, weight on your heels
2. Press the hips up as high as possible without losing core stability
3. Stretch one leg slowly and keep the hips parallell
4. Change leg

Core and hamstring

1. Tense core and bum, keep your hip high during the whole exercise

Below is start position:

2. Pull your heels towards the bum, still with the hips as high as possible

3. Return to start position and repeat 15 times, 3 times

Second exercise:

1. Same ground position as above but on one leg

2. Now you move the “free” leg up abd down on the side of the ball without moving the hips to much

These are two great exercises for a good core control plus strengthening of the muscles around to knee!

Questions?