Park benches make the perfect surface for strength training, helping to work on the deep muscles , while supporting and maintaining stability. They are about the same height as most steps or barres in the studies, which means you can do many of the same moves and get the same results, while a breath of fresh air.
In this exercise, you will use the park bench that will help you go deeper into exercises that require a certain balance while toning your muscles. The best part of this training: going to work the deep muscles move only an inch. When moving small, it means that you never loosen the muscle. To keep building intensity, working both above and below, while pressing an inch for a minute.
Next time you’re in the park, stop by the bank and give this routine strength building an opportunity!
1. Plié squatting
Stand with feet wider than your hips and toes they turned sideways. Bend your knees, bringing your thighs near parallel and knees on his heels. From here, just below an inch, folding legs a little deeper. Hook the core as you lower to keep your chest lifted and elongated lower back. Push your heels, while tightening the buttocks and legs to lift an inch. Repeat for one minute. If you feel unbalanced, clinging to the back of your bank with one hand.
2. Chair Squat
Hands to your chest as you turn your feet forward, shaking her hips. Sit on the hips and heels as forward lean chest. Keep the spine long and committed core. Down another inch and tighten the buttocks. Push your heels to lift an inch. Repeat for one minute. If you feel out of balance, against the back of your bank and keep your hands on it for support.
3. Bank Plank
stand in front of or behind a park bench. Place your hands on the seat or the back of the bench. walk your feet back until it is in an inclined plate pose. Like a plank on the floor, keep your core engaged and pressing the heels back, without letting it touch the ground. You can keep here for a minute, or bend elbows of an inch, without sinking in the chest, neck or shoulders. Press back up an inch. Repeat for one minute.
4. Lift legs
Since its plank, push the heels on the floor and press your hips back until your spine is long and your body is in shape of the”. Raise your right leg up, reaching out her hip. Flexing the foot or point your toe, which helps you capture the leg to keep it lifted. Draw the belly in the spine to engage the core and rock shoulders away from the ears to elongate your neck. Lift your leg up to an inch to get into the buttocks. Keep your leg while lower back down an inch. Repeat for one minute and switch sides.
5. Leg Kick
Lift the right leg up, out of his hip as you engage the core and lengthen the neck. This time, bend the knee and flex your feet. Keep your thighs parallel to the floor. Press your foot skyward an inch, and then lower back down an inch. Repeat for one minute and switch sides.
After completing his training, using the bank of a stretch: stretch your arms and spine out as long as you push the hips back. Keep your heels on the floor and his body in the form of “L” Hold for 10 breaths and release.