7 Day Strong & Sexy
Day 6
7 Day Strong & Sexy
Keys to Success: Lateral Abductor Walk
- Loop band slightly below knees
- Keep chest up and out with core tight
- Squeeze through the glutes, hips, and outer thigh to prevent strain on lower back
Keys to Success: Sumo Squats
- Keep feet turned out to a 45 degree angle with stance slightly wider than shoulder width
- Engage adductor (inner thigh) and push knees outward to prevent caving in
- Keep core engaged and chest upright
Keys to Success: Calf Raises
- Push yourself up all the way up to your tip toes
- Maintain a slight bend in your knees
- Keep core tight, upper body upright, and glutes engaged to stabilize the body
Keys to Success: Side Plank
- Keep shoulder directly over elbow
- Head and neck should remain straight in neutral alignment
- Squeeze through the oblique
- Place bottom knee on ground for beginner modification
Keys to Success: Banana Rocks
- Keep arms straight and elbows by your ears
- Engage core while rocking back and forth slightly
- Squeeze legs and glutes to maintain hollow position
- Pull through core and keep gaze upward to prevent straining your neck
Keys to Success: Physio Ball Hamstring Curl
- Keep head and upper body flat on ground
- Engage core and squeeze glutes to lift hips off the ground
- With heels on the physio ball, use your hamstrings to roll the ball in toward you, then back out
Keys to Success: Glute Kickbacks
- Loop resistance band right above ankles
- Keep slight bend in standing leg and engage the glute and hamstring
- Kick straight back, squeezing the glute at the top of the motion
- Keep core tight and engaged to prevent arching in lower back
Bonus Challenge: Get Outdoors!
This is a simple habit, right? Not only does vitamin D from sunlight increase bone health, strengthen the immune system, and reduce inflammation, but research shows that spending time in nature helps lower anxiety and stress levels, can improve gut microbiome, and increase production of NK (natural killer) cells. This might mean walking your dog or enjoying your lunch outside each day while you are at work. Play with your kids outside and go for a hike on the weekends. Do whatever it takes to get in more fresh air and sunshine. Spend 20-30 minutes outdoors today, and consider taking your workout outdoors to kill two birds with one stone… figuratively speaking of course!