Saturday, March 17, 2012

Exercise of the Day: One-Legged Wall Sit

Time to work on those legs and get your butt in gear....the countdown to summer is in full throttle!!!

Today's Exercise of the Day is the one-legged wall sit. This exercise is great because you can do it pretty much anywhere, so no excuses!! Again, it can be modified while you build up your strength.

This exercise is an isometric exercise, meaning you hold your muscles are not moving, but are exerting maximum force to carry out an exercise. This is beneficial in toning and conditioning muscles and increasing muscle endurance. Just be sure to protect your joints when doing isometric exercises, as the joints affected by the isometric exercises are put under a lot of stress!

You can do this exercise with or without the fitness ball between your back and the wall. By adding the fitness ball, you add instability, which gives you an extra punch to your core.

1-Stand with your back facing a wall (place the fitness ball between your lower back and the wall at this point if you are using one).
2-Walk your legs straight out in front of you, keeping your back straight. Stop when your knees are over your ankles and your thighs are parallel to the floor.

At this point, you may already be feeling the exercise in your legs and not want to move on. If this is so, hold this position for 30 seconds to a minute.

3-If you want the extra challenge, raise your right foot off the floor, to at least a 45 degree angle. Keep your right ankle flexed to protect your ankle and knee. Hold this for 30 seconds to 1 minute.
4-Lower your right foot back to the point where the ankle is below the knee.
5-Raise your left foot off the floor, to at least a 45 degree angle, keeping your left ankle flexed. Hold this for 30 seconds to 1 minute.

Repeat the exercise to a point of exhaustion.


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