What does Core Exercise have to do with my Knee?

Your hamstrings play a very important part in protecting the health and wellbeing of your knees. For those of you that have had knee injuries or surgery - this exercise not only works your core but it really helps strengthen you hamstrings - which is vital in stabilizing the knee & improving your knee's mobility

Pilates Shoulder Bridge Prep Level 1 is an effective butt toning and strengthening exercise. It focuses on your lower back, glutes, and hamstrings and is an excellent home workout exercise for shaping and firming your backside. Add this to a Pilates leg routine or any bodyweight home workout routine to strengthen and tone glutes and hamstrings. Once this version of the exercise becomes easy, move onto the next levels.

1 Lie face up on a mat with your feet hip width apart and as close to your butt as is comfortable. Place your arms by your sides, palms down on the mat.

2 Inhale deeply as you contract your core. Exhale as you press through your feet and lift your hips as high as you can, tightly contracting your glute and hamstring muscles.

3 Inhale as you slowly lower your hips down, pausing around one inch above the ground before repeating the motion. Continue for a set number of repetitions or a set time period. Lifting your hips up and lowering back down is one repetition.

4 MODIFICATIONS: To further challenge your core you can do this modification:

Lift your hands and forearms up off the ground, pressing your elbows to the ground. 2. Lift your entire arm directly above your shoulder, using just the tips of your shoulder for balance. 3. Lift your arms above your shoulders and reach upwards, lifting your shoulder blades from the floor to balance only on your spine (for the most challenge to your core muscles).

TIPS:

• To get the most out of this motion, move slowly; about 2 seconds or longer in each direction.

• Squeeze your glutes and hamstrings as tight as you can to get the most tone and strength improvement.

• Level 2 Bend one leg bent and keep raised 90*

• Level 3 1 leg straight up towards the ceiling

Comments

Tips to Help Senior Parents Stay Safe, Healthy, and Happy When You Don’t Live Nearby

written by Claire Wentz Caringfromafar.com We all want what’s best for our parents and other loved ones in their senior years, but it isn’t always easy to know what the best is. When you’re a caregiver and your senior loved one doesn’t live nearby, your situation is even more complicated. If this is you, these tips will help you make sense of your options so you can give them the best, even when you’re far away. Stay on Top of Legal, Financial, and Medical Information For a caregiver who lives long-distance, the first thing you want to do is ask your loved one if you can help with legal, financial, and medical matters. HuffPost says you should get all of their important financial documents organized, and then you can begin to simplify their life by setting up things like automatic bill paying. You can also help with medical information to make sure they’re getting the care they need. One thing to be aware of is that Medicare plans can change, and if your lov

Polynesian Dance Terms

A big thank you to: Kalani N. Poʻomaiahealani for researching and providing the following hula terms Hula Dance Terms 1. ʻAi: dancing style or type 2. ʻ Ai ʻami : type of haʻa with little foot movement, hips revolve throughout the dance 3. ʻ Ai haʻa : hula step executed with bended knee 4. ʻ Ai kāwele, Kāwele: haʻa step; one foot makes a half circle forward and to the side without touching the floor; usually in combination with other steps as the holo or ʻuwehe; used in "A Koʻolau Au" 5. ʻAmi: rotation of hips in a circle 6. ʻ Amiʻami, ʻAmi hula : jerking motion of the hips back and forth in a crude or vulgar manner 7. ʻʻAmi kāhela, ʻAmi poepoe: hip rotates with the weight on the right hip as the left heel lifts very slightly, then reversing this action 8. ʻAmi kūkū: like the ʻami kāhela except the revolutions are smaller, faster and in groups of three; sometimes combined with two slower kāhele revolutions 9. ʻAmi kuʻupau (uninhi

Green Rose Hula

The green rose is called the "leaf rose". Laida Paia, Mrs. James Keoni Willis, a member of John Almeida's trio composed this mele (song) although it has always been attributed to John Kameaaloha Almeida . She was the mother of Koko Willis and John Kameaaloha Almeida acknowledged and always gave her due credit when he performed it, especially when Koko or other members of her family were in the audience. Confirmed by Pali Lee, wife of Koko Willis who died in 1994. Translated by Mary Pukui, Music clip by Lani Lee Blind from the age of 10, John Kameaaloha Almeida was a composer (over 300 songs), vocalist, instrumentalist, teacher, bandleader, recording artist, and recording executive. He was truly one of the outstanding figures in Hawaiian music history and was known as the "Dean of Hawaiian Music". Songs that he composed include Green Rose Hula, Roselani Blossoms, and perhaps his most famous, Pua Tuberose. He had the reputation as a Casanova, a

Aloha Allure

Search This Blog