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I'm going to be teaching you the lateral raises, in a stationary lunge. There's two parts to
this exercise. The first part is for your legs and your gluts and the second part, for
your arms. If you're on the floor, like Caroline, we're going to step forward with the left
foot and bring the right foot, back behind it. Now, what you want, is this foot, slightly
out, to the right, so that you're lined up, as if you would just step forward, from a
Pilates stance. If you want a little advancement, of this, we're going to take your foot up
on something. A raised chair or coffee table, something of that weight. Again, we're going
to lunge into this, knee right over the ankle, back leg is firm, so you want to press that
back leg long and press down, into the top leg. Square the hips off and just holding
this position, is work for the gluts and the legs. We're going to add lateral extensions
to this and we're just going to lift those arms, straight up, keeping the shoulders on
the back, fingers reaching, abs pulling in and lower them down. Press down into your
legs, scoop a little lower, down towards the floor, inhale, reach and exhale and release.
See if we can come even lower. You need to take that step back a little bit, so this
knee, doesn't go beyond her toes. Now, lunge into it, lower, lower, lower, lift and then
lower down. Really press into those legs and then release. You do five to ten of those,
building up to ten.