Newsletter Tips - A Couch Potato’s Half-Time Workout
Exercises For The Big Game
"Couch Potato Kick-Off" Lateral Leg Lift
Kick-off with your team and work the muscles in your hips and buttocks. This exercise can also be done with ankle weights.
You'll need to move from the couch to the floor for this one. Lie on your side with a pillow under your head. Keeping your stomach tight, bend your bottom knee toward your chest and extend your top leg out straight. Inhale.
Slowly lift your top leg about 6 inches off of the floor. Exhale as you lift. Hold for 5-10 seconds, breathing evenly. Do not hold if you’re using weights. Repeat on the opposite side.
"Touch Back" Wall Squats
While you and your team are up against the wall, why not work the muscles in the front of your thighs, hips, back, and abs?
Stand on a non-skid surface with your back against a wall and your feet about 2 feet away from the wall. Keep your feet about 6"-8" apart. Inhale as you keep your stomach in and head forward.
Slowly slide your back down the wall to a near-sitting position. It is important to be sure that, as you slide down, your knees are behind or directly over your ankles. Exhale as you lower your body. Hold for 5-10 seconds, breathing evenly. Return slowly to start.
"Hail Mary" Back and Arm Extensor
Pass is complete. You’ll move closer to your goal by doing this exercise for your upper back and shoulders.
Stand with your knees slightly bent, your arms lifted to shoulder level, and your palms
facing up to the ceiling.
Keep your stomach tucked in and
inhale
Exhale as you pull both arms back
and slowly touch your shoulder
blades together. Hold for 5-10 sec.
and breathe evenly.
"Soda Stretch" Side Bend
For your upper and mid-back, shoulders, and arms. Yes, you need to use full, unopened soda cans for this one-no cheating!
Stand with your legs 6"-8" inches apart, a soda in each hand, and knees slightly bent. Keep your stomach in and your arms at your sides with your palms facing inward. Inhale.
Slowly bend at the waist to one side while you let the opposite arm bring the can up under your arm. Exhale as you bend to the side. Inhale as you return to start. Repeat on the opposite side.
