One day, you do something awesome, like walk all over your neighborhood
or race your bestie to the pool. And the next day, boy, do you feel it! Here
are four aches we’re working through this spring, and four moves to help you
tone up for next time. See ya, soreness!
The problem: When you walk a
lot, the spot between your pelvis and your thighs hurts.
The move: That spot you’re
feeling is your hip flexors. One of our favorite exercises that will strengthen
and stretch out those flexors is a slow lunge. Stand tall, feet shoulder-width
apart. Take a big step forward with your right leg, dropping your back knee
down until it almost touches the ground. Your right knee should form a
90-degree angle, with your thigh parallel to the ground. Step your left leg
forward, then step forward again on your left leg, repeating the move on the
other side. Repeat 20 times, 10 on each side.
The problem: Your back totally
kills after a day spent taking standardized tests
The move: It’s time for the
bridge! Lay down on your back with your knees bent, feet flat on the floor and
arms at your sides. Squeeze your bum and use your abs and glutes to push your
pelvis toward the ceiling. Make sure to keep your back straight. You want to
press up as high as you can go, forming a straight line between your head and
knees. Slowly lower, then press back up again. Repeat 10 times.
The problem: You helped Mom with
some yard work and your upper arms are super sore
The move: Grab two full
water bottles, stand with your feet shoulder-width apart and get ready to do
the cheer circle press. Hold one water bottle in each hand, arms forming an
inversed V. Slowly bring your arms straight up and out until the V stretches
over your head. As you move your arms up, draw tiny circles in the air. Make
sure you use your entire arm, not just your hands and wrists. Lower slowly,
reversing the direction of the circles. Do 20 reps.
The problem: A long bike ride
yesterday has made ya wanna do anything other than park it on your bum
The move: Let’s do a
superhero squat. Get down into squat position, with your feet shoulder-width
apart, 90-degree angle at your knees and your bum out behind you a bit for
balance. Stretch your arms out straight in front of you, Superman-style, then
extend your right leg straight out behind you. Hold for 5 seconds, then return
to the squat. Repeat on the other side. Alternate legs for 1 minute.
What’s your “ouch” moment? Tell
us in the comments and we’ll get ya the move you need to work it out in an
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BY BRITTANY TAYLOR ON 4/12/2014 12:00:00 AM
POSTED IN get fit fast, stretching, warm up right, best-ever arm workouts, your best booty workouts, lean leg workouts, lazy girl's workouts