ALTERNATING LEG DROPS

Trying something new, and meeting new people can be scary and intimidating for anyone😨. What we want all of our new clients to know is that you’re joining in to the most welcoming, friendly🤝 and caring💗 group of ladies!⁣ Before class begins, ladies are chatting & “catching up” with each other. After class many ladies make plans to go out for coffee☕️ or lunch. ⁣

Don’t worry - we have fun during class too, with exercises like these alternating leg drops!

START HERE (A):

Lay down on the floor and press your lower back towards the ground - drawing your belly button toward your spine. Settle your hands alongside your hips and settle your gaze up at the ceiling. With control, lift your legs toward the ceiling as you breathe in.

MOVEMENT (B):

Continue engaging your lower abdominal muscles and lower your right leg towards the floor while you exhale. Tap your heel to the ground, then lift your leg all the way back up. A little bit of aligned movement goes a long way so no straining! Repeat on the left side, moving slowly with control. Continue for 15 - 20 reps with each foot.

MODIFICATION: (A)

If you’re wanting a slightly easier version, simply bend your knees from the first starting position. It’s still important to engage your abs and press your lower back to the floor. Once you’ve got a solid posture in this starting position, it’s time to move!

MODIFIED MOVEMENT: (B)

Exhaling, start lowering your bent right knee down to the floor, pausing to tap your heel once you get to the bottom. Breathing in, lift your right leg back to start and continue on the left side. Alternate each leg, tapping the ground with control for 15- 20 repetitions on each side.

Want some company while you alternate legs? When you join Fifty 5 Fitness you not only get an amazing workout💪🏻, but you get to create some lasting friendships along the way💕!

LYING SIDE LEG LIFT

Our Healthy Living Challenge kicks off today… want to join us? This is a 6 week challenge - get to 90% of your workouts, classes, or personal training sessions between now and June 8. Cut out 3 things from your diet that you feel are unhealthy for you, choose two things you’d like to decrease in your diet, and increase your water intake. Click the button at the bottom this post to join! Then, you can start right here with today’s exercise: the lying side leg lift..

VERSION ONE START HERE (A):

Lying on your right side, prop the side of your head with your right hand. Draw your right knee up toward your navel and find a comfortable bend. Press the side of your foot into the ground and pull your belly button in toward your spine. For balance, gently press your left palm into the floor in front of your core.

MOVEMENT: (B)

Keeping this aligned posture, begin to straighten your left leg while you lift it away from the ground. Imagine that you are pressing that left foot out from the heel, lifting as high as is comfortably possible. Lower your leg and repeat another nine times, for a total of 10 repetitions. Try 3 sets of these and then repeat on the other side.

ADVANCED VERSION: (A)

You can also try this exercise with a resistance band around your upper thighs. If using a band, place it directly above your knees and set up your body in the same way as in version one.

ADVANCED VERSION MOVEMENT: (B)

Then, engage your core and lift your left leg. You likely won’t be able to go up as high without the band! This is a great place to start challenging yourself and building strength.

Our group sessions are designed for you to build balance and stability and have fun at the same time - we believe in working out in a community. That’s the premise behind our challenge as well - getting healthier in a group is so much more fun! To join the Spring Healthy Living challenge, click the button below!