2020-04-01_Health_&_Fitness

Women

sF’

itness

WORKOUT HANDBOOK:

THE WORKOUT

4. STANDING
   OPEN &
   CLOSE
   Benefits:Core,innerthigh,
   glutesandbalance.
   Reps:8 eachleg
   ● WiththeP.ballbetween
   yourthighsandyourfeet
   shoulder-widthapart,
   bendyourkneesenoughto
   engageyourglutes,andpull
   in yourlowerstomach.Lift
   yourrightcalfbehindyou(A).
   ● Raiseyourbentlegaway
   fromyourmidline(B),asyou
   activateyourleftinnerthigh
   musclesandintoyourcore.
   ● Loweryourrightlegto
   thestartingpositionand
   squeezetheballto further
   workyourcore.Repeat
   seventimesthenswaplegs.

A

A

5. ROTATING
   LONG LEG
   SQUEEZE
   Benefits: Glutes, thigh, inner
   arms, core and balance.
   Reps: 8 each leg
   ● Holding the P.ball in both
   hands, stand with feet wide,
   weight on your left leg, resting
   on your right toes. Push your
   hips back to engage your
   glutes, and raise your arms (A).
   ● Lift your right leg up to hip
   height while simultaneously bringing the ball down to meet
   your right knee (B).
   ● Stabilise your body through the heel of your standing leg
   as your pelvis rotates and opens towards the lifting leg.
   ● Keep your arms straight and squeeze into the P.ball,
   repeating the move seven times before swapping sides.

B

A