1 • • • • •
SINGLE-LEG GLUTE BRIDGE WITH ADDUCTION
FOCUS: hamstrings, glutes, adductors, lower body strength and stability Lie on your back, knees bent and feet shoulder-width apart. Place ball between knees. Tuck tailbone under and slowly lift bum. Extend one leg straight out. Lower bum almost to floor then lift to start position.
KEY POINT: Keep knees at the same height as you lift and lower your bum. This will help keep your hips at the same height too. If hamstrings cramp, start with both feet on floor and work towards lifting one heel, then when you feel stronger, extend one leg.
2 • • • • • • •
DEAD BUGS ON BALL
FOCUS: lower abs, pelvic stability Lie on your back on the floor with your knees bent. Place ball under your bum. Lift both legs to a 90-degree angle. Set your core. Slowly lower one foot almost to the floor as you lower your arms overhead. Keep pelvis slightly tucked (like pulling a tail through your legs) Slowly return leg and arms to start position at 90 degrees. Alternate legs.
KEY POINT: For added stability, place hands on the floor at your sides. Remember to breathe throughout the exercise. ➝
IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 23
