FIRE HYDRANT EXERCISE

When you’ve only got so much time to exercise, it’s nice to find exercises that work multiple parts of the body all at once! This exercise? It’s a whole body experience! Your arms support your upper body, your core acts as a stabilizer, and your lower body is working the hardest. Let’s get started!

START HERE:

Begin by setting up in a classic tabletop pose - place your knees beneath your hips, and your palms beneath your shoulders. Press your knuckles and heels of your hands into your mat or carpet to provide a stable foundation. Aim for a flat back and draw in your navel for a strong foundation. Stabilize yourself on both hands and your left knee, preparing to lift your right knee off the ground.

MOVEMENT: (B)

Keeping the 90 degree shape of your right leg, lift your right knee off the ground and lift it to parallel with your hip. Using your core to lift your leg to that height, keep your neck long and relaxed with your shoulders away from your ears. Hold for 30 seconds, then repeat on the left side, for a total of three repetitions for left and right.

Whole body exercises get you stronger in a healthy way that also feels fun! Plus, working out in a group can be a powerful motivator - our classes in Winnipeg are always full of like-minded ladies you’ll enjoy exercising with! Pictured here is me, Emily, the owner of Fifty 5 Fitness, and some of our classes are taught by other talented instructors. Click below to meet us all, then sign up for class so that we can meet you!

SOMETHING ABOUT THAT SIDE-LYING-SPINAL-TWIST

We’re borrowing today’s exercise from our new class: Flow 55. In this 45 minute class, you’ll get the opportunity to stretch your mind and body, increase your flexibility and your balance. We’ve created a safe environment for the 55+ crew in a class that includes 5 minutes of mindful breathing, 25 minutes of stretching and balance exercises, 10 minutes of restorative postures and 5 minutes of relaxation pose and meditation. Can’t make it into class? Try this yoga-inspired stretch instead!

Begin by lying on your back and drawing your right knee in towards your chest. Relax your neck and shoulders and gently draw in your core. Stretch your right arm out towards the side with your palm facing up and using your left hand, pull your knee across your body. If you have no issues with neck tension, look towards your outstretched right hand. 

MOVEMENT (A)

While you’re resting into the pose, breathe into the area of your right hip and keep trying to relax your right shoulder towards the floor. Most people have a tendency to shrug their shoulders towards their ears - but see if you can resist! Soften into the posture in a way that the pose is doing the work and you just get to relax!

When you’re ready to come out of the pose, draw your navel towards your spine and pull your knee back to center. Take your time to release your foot down to the floor and slide your foot out until it’s completely outstretched. Repeat on the second side!  Try a one-minute hold and then increase your time as you become more comfortable in this posture. Join Fifty 5 Fitness  for flexibility and stretching exercises for women in Winnipeg! 

TIGHT HIPS? TRY THIS

In Sweat & Stretch, every Fifty 5 Fitness participant gets to enjoy the best of both worlds - 25 minutes of cardio (non-impact aerobics that is safe on your joints and muscles), 10 minutes of core exercises and 25 minutes of stretching. This 1 hour class will have you feeling revitalized and relaxed. If you can’t make it in for a class though, we’ve still got your back (er, hips!) with this week’s exercise. Any time you’re feeling a tightness in your hips, sit for a few moments in this posture to release whatever tension has built up in that space. 

Front View

Start in a  comfortable seated posture and bring the soles of your feet together. Let your knees flop to the side without worrying about how close to the floor they are. Even though Emily is wearing shoes in these photos, feel free to try it in socks or bare feet as well. Sit in a way that you feel balanced on both sit bones and find a tall spine. Continuing to reach the crown of your head up and your tailbone down is a good habit to get into! 

Side View

To deepen this butterfly stretch, try pressing the sides of your feet into the floor and the soles of your feet together while reaching your tailbone back and down. A nice lower back release awaits you with this variation! If you’d like more of a hip release, start leaning your torso forward while keeping your spine straight. Even though you may be tempted to round your shoulders - don’t do it! Draw your shoulder blades together down your back and keep that spine long.

Hold this for between 30-60 seconds or until your hips loosen up. Over time, you’ll be able to lean forward and relax your knees towards the floor even more. Try 2 - 3 sets of 30 - 60 seconds to start to enjoy more hip flexibility.  Fifty 5 Fitness offers flexibility and stretching exercises for women in Winnipeg!