Back to notes
What posture should be maintained during the Thigh Stretch to ensure effectiveness and safety?
Press to flip
In a high kneeling position with the tailbone under, belly back, and shoulders down while leaning back.
How can the Moving Squat be modified for a more intense workout or for sculpting?
Speed up the movements for a workout and slow down for sculpting.
How does the Inner Thigh Emphasis exercise differ from the Basic Hip Lift?
Knees and ankles are together, focus on squeezing inner thighs during the hip lift, with heels moving up and down.
For the Standing Pelvic Tilt, describe the initial position and movement.
Slightly bent knees with a natural pelvis position; pull the navel back, bring hip bones back, and move the pubic bone forward.
During the Straight Leg Lift (Front), how should the foot be aligned?
The leg is extended forward with the toe down and heel up.
What are the additional movements that can be included in the Straight Leg Lift (Back)?
Adding pulses and circles while the leg is behind, emphasizing hip extension.
What movements are included in the Figure Eight exercise in a side-lying position?
Lifting the thigh higher and rotating it in and out (internal and external rotation) while maintaining vertical hips.
In the Clam Exercise, how should the bottom arm and head be positioned?
The bottom arm should be long and the head down.
What is the benefit of adding an arm variation to the Thigh Stretch?
It adds a challenge by further stretching and engaging the muscles.
How can you add variation to the Standing Pelvic Tilt exercise?
By lifting heels to increase balance challenge and emphasize glutes and thighs.
Describe the basic movement involved in a Moving Squat.
Start with feet side-by-side, perform a small squat, stand up, squat again, step to the right, and alternate sides.
What is the key difference in foot positioning for the Wider Stance Hip Lift?
Feet are wider than hips with toes pointed forward.
What is the recommended range of repetitions for thigh, glute, and bun exercises?
8-10 or 15-20 repetitions
Why should individuals with tender knees avoid the Thigh Stretch?
Because leaning back in a high kneeling position can put extra strain on the knees.
Describe the position and movements involved in a Basic Hip Lift.
Knees parallel, feet down. Lift hips while squeezing buns, move heels up and down, then lower hips.
Previous
Next