The holidays are upon us and for many that means rushing to stores, going to many Christmas parties, spending time with friends and family, and not having much time left over to work out. Good news! We have listed four quick and easy workouts that will work those extra holiday goodies away!
Workout Time: 15 minutes Intensity: Medium
Doing each exercise between 20 and 30 times. Try to do 2 to 3 reps of the complete exercise.
Second Position Plie
Feet should be shoulder width apart and toes should be pointed out. Make sure to not over extend your legs, feet should be in line with knees, not further back. Once in position, bend knees and get as close to the floor as possible while keeping the bum tucked under, feet on the floor, and torso straight. Rise up slowly. Complete at least 20 second position plie's
Squat Kicks
Feet should still be should width apart but shifted forward so they are parallel to one another. Squat down keeping the bum tucked in and torso as straight as possible. Rise up slowly and kick the right leg up. Your torso should go to the opposing side so you almost make a "T" with your body. Make sure the right foot is flexed and the leg is rotated so your knee is pointed straight out. Bring the leg down and continue alternating the kicking leg until you have done at least 20 per side.
Bridge Position with Leg Extensions
Lay on the floor in bridge position with only the top of your shoulders and soles of your feet touching the floor. Tuck your chin in so the neck is straight. Once comfortable, bring right leg straight up so it is perpendicular with the floor. Make sure to keep your hips even during this entire exercises. Either hold here for 30 seconds to a minute or lower torso 2 inches from the ground and slowly come back up as high as you can. Complete 20 to 30 before going on to the next leg.
If having the leg perpendicular is too difficult, lower it so it is almost parallel to the ground.
V-Outs
Lay on the ground with the entire back flat, if you need to place your hands under your tail bone that is fine. Lift both legs so they are perpendicular with the ground. Separate legs as far as possible so they make a "V" shape. Hold for 3 seconds and slowly bring back together. Make sure you are looking towards the ceiling and not stressing your neck.
To work it a little more, raise your upper body so your shoulders, neck, and head are off the ground. Use your hands to support your neck and make sure not to stress it.
