We have so many great fitness moves and exercises for every inch of our body!
Whether they are basic, tried and true, or intricate, there is a little something for everyone.
And the best part is nearly every one of those moves and exercises can be adjusted for an even better, more personalized workout.
Our move today is a hover with a pulsing leg extension. This combination exercise will be working nearly every muscle group from your chest to midsection, to lower body. But the focus is on the abdominals and glutes.
Begin this exercise by positioning yourself on all fours, on the floor. Proceed to lower your upper body to your forearms, and extend both legs straight behind you, holding your lower body weight on your toes.
Once you find yourself in your hovering position, continue to square your body, and engage your abdominals for balance.
Now, lift one leg slightly off the floor, keeping the foot flexed and engaged. Using your glutes to lift and lower the leg slightly, begin to pulse it, focusing on pushing through the heel of the foot.
Shooting for at least a set of 16 pulses, return the foot to the floor, shifting your weight slightly, and lifting the opposite leg and continuing your pulsing repetitions on the other side. Continue altering your leg pulses from side to side for at least three sets each. Take a small break and drop to your knees in between each set.
If you find this movement too difficult to hold your legs in an extended position the whole time simply drop to your knees and perform the pulsing extension just the same.
This is a great exercise to add into any floor routine. And can also fit in well with a chest workout or an abdominal workout and even a leg routine.
Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.com.
