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. See the first in our series, the abs and back workout.
Exercise 1: Butt lift
Starting position
1. Start in a push-up position with your palms on the floor and elbows slightly bent. Position the stability ball under your hips
2. Pull your belly button in towards your spine and try to maintain this contraction during the entire exercise. This will work your core, too.
3. Try to keep your legs straight and feet together.
Beginner
1. Lift both legs toward the ceiling and squeeze your butt while balancing.
2. Lower both legs to the starting position and repeat. Try to maintain control and don't rush through any part of the movement. If you feel any discomfort in your back, discontinue this exercise.
3. Do 10 to 15 repetitions.
#1 Stretch Combo: add chest and arms
1. Repeat the beginner steps 1-2.
2. Once your legs are back in the starting position, lower your chest to the ground and do one push-up.
Tip: You can also do this exercise on the ground if you're not ready to use the stability ball.
Exercise 2: Stretch 'n' lunge
Starting position
Maintain a tall posture throughout this entire exercise and keep your core abdominal muscles tight.
Beginner
1. Take a large step forward and place one foot out in front. Your feet should both be facing the same direction.
2. Lower your hips into a lunge position.
3. Ensure the knee of your weight-bearing front leg does not go beyond the toe.
4. Slowly lift back up, contract your butt and repeat.
5. Do 10-15 repetitions on each leg.
Don't
Avoid an excessive forward lean by keeping your shoulders over your hips.
#2 Stretch Combo: Lunge, twist 'n' press
1. Repeat steps 1-3 from the beginner exercise, but this time hold a small weight at your chest.
2. Before lifting back up to starting position, push your arms forward, keep your elbows bent and twist in the direction of your front leg. Keep your chest open and shoulders back. Let your obliques move during this exercise, and keep your core tight.
3.Turn back to the front while returning the weight to chest, and slowly lift your legs and return to the standing lunge position.
4. Finally press the weight up over your head and extend your arms.
5. Repeat for 8-10 repetitions per side.
First published in Chatelaine.com's April 2008 issue.
© Rogers Publishing Ltd.
