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Session 10

Session 10: Fitness Featured Exercise: Superwomen Your “core” includes the muscles in your abdomen, lower back, hips, and pelvis—the whole midsection of your body. Strong core muscles are critical to posture, balance, stability, and performing everyday activities. When these muscles become weak (or tight), it often results in body pain, poor posture, and muscle injuries. How to77 There are a number of ways to do superwomen, including with arms and legs moving together, one side at a time, or alternating. A version often preferred by women is the hands and knees version, as it places the least amount of pressure on the tummy and breasts. If your knees are tender, place a folded towel or exercise mat underneath. Begin the exercise on your hands and knees with the hands flat on the floor directly under the shoulders. Keep your eyes focused on the ground in-between your hands—this will ensure that your spine stays as straight as possible during the exercise. Slowly extend your right arm and left leg (opposite!), keeping your left foot pointed down toward the ground. Lower your arm and leg to your starting position, and switch sides. If extending your arm and leg at the same time causes you to lose balance, start by extending one at a time (i.e., lower the arm before lifting the leg). Variations: Option 178: Superwomen can also be done while lying completely on your belly. To begin, lay on your stomach on a comfortable but firm surface (e.g., a softly carpeted floor; an exercise mat). Place your hands at your sides, palms facing the ceiling. Slowly lift your upper body off the floor as far as you can comfortably lift— the movement might be small but will really strengthen your lower back muscles! Option 2: Progressing from there, try alternating superwomen. Laying on your stomach on a comfortable but firm surface, extend both arms in front of you. Slowly lift the right arm and left leg while trying to keep the body as straight as possible (i.e., don’t lean too far to one side or the other). Lower, and repeat on the opposite side.

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Superwoman [photograph]. Retrieved from: http://restorepersonaltraining.com/wpcontent/uploads/2007/04/alternating-superman.jpg. 78 Modified Superwoman [photograph]. Retrieved from: http://www.gynaeonline.com/menopause_exercise.htm

Session 10; Page 168

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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