Hi! It’s Addie Kelzer with Urban Fitness Twin Cities and I’ve got another short video for you with exercises that you can do in your office. So if you need a short work break go ahead and stand up and try these with me.
{GO AHEAD, STAND UP}
The first exercise I have for you is for the front of the legs and also strengthening in the glutes. You’re going to position yourself away from the wall about 12 inches away from the wall will give you a nice squat form. I’m positioning myself this far away so that when I’m reaching back, I want to send my hips back toward the wall. This is just a regular squat where you’re reaching, reaching back to touch the wall and as soon as you touch it you can come back up.
{TRY THE SQUAT TO TAP THE WALL WITH YOUR SEAT, 10 reps}
If you have any pain in your knees or if you’re a beginner and just starting exercises for your legs, I would position yourself about 6-8 inches in front of the wall. And that way when you send your hips back, by the time you touch it will be about a half of a squat which is still going to be really good work for you so go ahead and try those.
{TRY THE HALF SQUAT AND SEE IF IT WORKS BETTER FOR YOU. IF SO, 10 reps}
Now that we’ve worked the front of the legs and the glutes, we’re going to work on the hamstrings, the back of the leg here. So we’re just going to do some standing hamstring kicks (curls).
The most important piece on this is that we don’t do a whole lot of wobbling in the pelvis area. I really want you to pull that belly button in and that’s going to help hold you stationary as you kick the leg. So I’m going to draw one leg up and pull it up toward my seat. I’m going to do 5 of these on each leg before I move to the other side. On the other side, pull the heel up toward your seat and you’re going to feel the work back here, in the back of the leg.
{HOLD ONTO A WALL FOR BALANCE IF NEEDED, PULL ABS IN AND TRY THE HAMSTRING KICKS, 5 reps each}
Just make sure you’re always pulling your abdomen in on that one. And that’s a couple exercises you can do in your office or wherever you might be. Let us know if you like them!
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Addie Kelzer is a certified personal trainer and nutrition consultant. She believes that by making fitness and good food practical, her clients will hold the power to positively change their health and the health of those closest to them.
