When the words normal, regular or routine simply don’t quite fit the narrative for a season or two – or three – we continue to improvise and apply creativity.
Our move today is a high side leg pulse. This exercise will be working your hips, glutes and thighs. It will also help in toning the abdominals. This exercise is performed while standing and does not require any extra equipment. You will, however, need something to hold for balance such as a fence, a countertop, a chair back or even a broomstick.
To begin, pick the area that you will be holding on to for balance and stability. Get a good grip, and stand tall by holding your chest up and engaging your abdominals. Start to shift your weight to one foot, steadying yourself, and extend your free leg straight out to your side. Once you feel your position is strong, you are ready to start pulsing.
With your leg extended out to your side, with a flat foot begin to lift and lower in small pulses. Continue this pulsing motion for either a determined amount of time or count. Then return to a standing position, shifting your weight, and continue on to the opposite side.
Shoot for at least three sets of pulses on each leg. Remember, the higher your leg is lifted, the deeper contraction and work the muscles will be getting. But if you are only able to lift your leg just a few inches off the ground, a little bit is better than nothing! Besides, you can always work into a higher leg extension.
This exercise is great for wherever you choose to work out. It can be performed on its own or added into any lower body 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.
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