Lateral Walking
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart and then walk sideways, opening and closing your feet while squatting. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
Standing side kicking
Lift your toes slightly upwards. Moving only your working leg, swing your foot out sideways like a pendulum, hinging at the hip. Lift your foot to about 45 degrees or wherever is comfortable.
Slowly lower back to the starting position, keeping tension on the band. Complete the desired number of reps, then switch sides and repeat for the other leg.
Side lying
Lie on your side on the floor, bring the legs to 45 degrees in front of you, maintaining a 90 degree angle in the knees. Place one hand on your hip and keep your heels together. With the band on your lower thighs, open up the top knee and lower back down.
Yoga ball training
Place your right hand on the floor and open your legs 45 degrees. Place one hand on your hips and keep your heels together. Use your glutes to move your hips away from your waist. Lift your left leg up and bring your legs together.
Kneeling side kicking
Getting on all fours with right leg extended long, making sure that your arms are aligned with your shoulders.
Kneeling and back-kicking
Start in an all fours position, then lift and extend one leg up and outwards, creating an ‘L’ shape. Keep your back as straight as possible as you kick you leg up. Slowly lower and repeat for desired number of reps. Make sure to keep abs tight and back straight.
Supine
Lift your hips up until they align with your shoulders and knees.
From the top position, lower your hips back to the floor and repeat the movement. Try to focus on lifting your hips using your hips, hamstrings and lower back muscles rather than your quads on the front of your thighs.
Hip bridge
Lay down with your back on the floor, then draw your feet in towards your hips, with your feet flat on the floor and raise your hips. Rest your arms on the floor at your sides.
Care Instructions
- Hand was with cold water
- Do not use bleach or fabric softener on the bands
- Dry thoroughly before storage
- Store in a cool, dry place with ventilation
*If at any time while using this equipment you experience pain, feel faint, dizzy or have shortness of breath, stop immediately
and consult your doctor.
