All the participants are doing great in this week's "choose your own" challenge!
Next week, we are going to have 2 stretches and 1 exercise. To start, do the Calf Stretch and then the Gluteal and Outer Thigh Stretch. You can report these if you want to. For the exercise, do 15 reps of Wide Leg Wall Sit With Calf Raises. Report your exercise in the "m mini challenge 7/21 - 7/27" thread under the Challenge heading.
The challenge starts Monday, 7/21, and ends on Sunday, 7/27. If you have any questions or need any help, please let me know. Here are the instructions and links to demos:
WIDE LEG WALL SIT WITH CALF RAISES
Stand with back against wall, feet twice shoulder-width apart, toes turned out. Slowly slide butt down wall until thighs are parallel to floor. Stay in this wall squat while you perform the exercise.
EXHALE: Rise on toes for two counts.
INHALE: Lower for two counts to complete one rep.
After one set is complete, straighten legs to come out of the squat.
Muscles Worked: Quads, Glutes, Inner thigh, Calves www.sparkpeople.com/resource/exercises.asp
This exercise is done in a standing position. You will begin with feet shoulder width apart.
Step forward in a half lunge, the back foot is in a fixed position with the knee slightly bent. Stretch the back calf by bending and straitening your back leg while remaining in the half lunge position. Repeat twice with each leg, alternating legs. Hold each stretch approximately 12-15 seconds.
To keep balance and really get the best stretch possible, clasp your hands and place them over the top of your front thigh. You may also use one hand on a chair or wall to help your balance as well. www.sparkpeople.com/resource/exercises.asp
GLUTEAL AND OUTER THIGH STRETCH
This stretch is performed in a sitting position with your legs out in front of you.
Cross one leg over the other so that your foot is perpendicular to your quad. Use your elbow for leverage to stretch looking away from the upright knee. Perform this exercise slowly alternating legs. Repeat twice for each leg.
Do not lean too far back, your torso should be near (but not quite) in a perpendicular position to the floor. www.sparkpeople.com/resource/exercises.asp
Hope y'all have a great weekend!
(¨`.΄¨) ~ Reba
`.Έ (¨ `.΄¨)
I quit smoking Oct. 11, 2008!! Woohoo!!
"Do a little more each day than you think you possibly can." ~Lowell Thomas