Workout With a Local
Restorative workouts like this one are great because they can help you restore healthy movement patterns that are necessary for pain-free movement. For a full workout, complete each exercise for 45 seconds, resting 45 seconds in between each. Complete the entire circuit three times.”
Knee Plank With Shoulder Taps
Start in a tabletop position and shift your weight to your hands so that you are in a plank on your knees.
Keep your body in a straight line, your hands shoulder-width apart, your knees hip-width apart, and your core tight.
Lift one hand and tap the opposite shoulder before switching sides.
Try to keep your body as still as possible as you alternate shoulder taps.
Walking Side Squats
Start by standing with your feet hip-width apart with a slight bend in your knees and your hands in a prayer position.
Step laterally back and forth, keeping resistance on your lower half.
Swimmers
Start by lying on your stomach with your arms extended out in front of you and legs extended behind you with pointed toes. Peel your chest and thighs off the ground and lift an arm and opposite leg higher than your other limbs. Come back to center and repeat on the opposite side to achieve a swimming motion. Squeeze your back and glutes each time you raise an arm and leg.
Bird Dog to Crunch
Start on your hands and knees, making sure your head is in line with your spine and your spine is in a neutral position.
Squeeze your core as you simultaneously lift one arm and the opposite leg.
Extend fully and then reverse the motion, bringing your knee to meet your elbow for a crunch.
Switch sides and activate your core to help you stabilize.
Outer Thigh Leg Lift to Crunch
Start by lying on your side. Use your forearm to prop yourself up and keep a lift in the chest.
Flex your foot and raise the leg on top until you’ve created about a 45-degree angle with your legs. Squeeze your outer thigh at the top before lowering.
Lift your leg again, this time with a bent knee to meet your elbow.
Repeat for 45 seconds before switching sides.
