Need to know: Be sure to check with your physician before starting a new workout program. The beginner moves are basic exercises that target one main muscle group at a time. The stretch combos either work more then one muscle at the same time or increase the intensity of the exercise. You should feel fatigued by the last three reps of every set. Do a warm-up stretch for two to five minutes before every workout and don't forget to stretch after, too.
Check back each month for a new series of exercises from Kirsten Bustamante, personal trainer and owner of Stretch Fitness Boutique in Toronto. Check out the abs and back workout and last month's hips and thighs workout. Coming in May, chest and arms.
Exercise 1: Squat 'n' thigh lift
Beginner
1. Stand with your feet hip-width apart or slightly narrower.
2. Hold your arms in and keep your core tight.
3. Bend at the hips and knees and perform a squat movement.
4. Continue lowering in the squat until your hips and knees are flexed about 60 degrees.
5. Slowly begin to lift out of the squat and simultaneously lift one leg out to the side.
6. Pause at the top of the movement and squeeze your outer thigh.
7. Lower the leg and return to the starting squat position.
8. Do 8-10 repetitions per side.
Stretch combo 1: Add shoulders and activate your core
1. Hold a set of small weights (start with 2 lbs.) down by your side and repeat steps 1-4 from the beginner exercise.
2. While lifting out of the squat position, raise your arms out to the side of your body.
3. Keep your palms face down and make sure that they never go above your shoulder joint.
4. Return to starting position and repeat.
5. Do 8-10 repetitions per side.
Exercise 2: Plié squat
Beginner
1. Stand with your toes turned out slightly and stretch your feet out to a comfortable stance. Don't go too wide because you still want to be able to bend in this position.
2. Push back your tailbone slightly, pull your belly button into your spine, keep your shoulders back and head up tall.
3. Relax your arms and bring them in between your inner thighs.
4. Slowly bend at the knees and hips until you feel a stretch in the inner thighs and hold for a few seconds. You should not feel discomfort or pain.
5. Return to starting position and perform 10-15 repetitions.
Stretch combo 2: Plié-press with added weight
1. Starting in the pre-squat position, hold a small weight at your chest and open up your elbows.
2. Slowly bend until you feel a stretch in the inner thighs and press the weight out in front of you with your arms fully extended.
3. Make sure that your shoulders are back, head is lifted and keep your core tight. Hold for a few seconds.
4. If you feel your neck straining, try placing your tongue on the roof of your mouth. This will help to prevent your neck flexors from becoming overactive.
5. Return to starting position and perform 10-15 repetitions.
First published in Chatelaine.com's May 2008 issue.
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