From Fat to Fit is a series written by my client, Christine. This post was originally published on June 13, 2013, but I'm repost it here, on my newblog so you can track her full progress.
Last week my family stayed at a vacation rental home outside of Palm Springs, California. While I was thrilled to go, it meant missing two personal training sessions with Andrea. Fortunately, she had an easy solution to help me stick to my exercise routine even while I was on vacation.
Normally my warm-up routine includes a short bridge series that’s intended to activate the muscles in my glutes and abdominals. It’s also good for strengthening and stretching my lower back, which I’ve had problems with before.
My cardio exercise was pretty much taken care of by swimming in the pool, and Andrea instructed me to do the bridge series for strengthening. Unlike in my warm up, in which I do one set of fifteen, I did three sets of twenty for each of the exercises below.
Here’s a breakdown of the workout routine:
- Stand very cute in your bikini and relish the feel of the misters on your face, because in a few minutes you’re going to be working out in 109 degree weather, and it’s going to be truly miserable. As you can see, I’ve made some progress but I definitely have some more work to do.
- Lie on a yoga mat with your lower back flat against the ground. Cute dog walking over your face is optional and not really recommended.
- Starting at the base of your spine, slowly lift one vertebrae at a time until your pelvic area is as high off the ground as possible. You should really feel it in your glutes and abs. Slowly lower yourself back down one vertebrae at a time. If you feel your back engaged at any time, you’re not doing it right. Come out of the position and get back into proper form to make sure your glutes and abs are engaged and not the lower back. Repeat 20 times.
- Roll back up into a bridge position, then extend one leg, bend your foot toward yourself, and lift your leg up and down 20 times. Repeat with the other leg.
- Roll onto your side and bend your knees so that they come towards your tummy. Stack your feet one on top of the other and raise them in the air. Rest your bottom knee on the ground, and then lift your upper knee 20 times. This is called “clamshells.”
- Extend your top leg so that it is straight. Lift it up and down 20 times with your foot bent.
- Roll onto your other side and repeat Step 5 and 6 with the other leg.
- You’re done with one set. Just two more to go! Then hop in the pool to cool off. You deserve it!
Andrea developed the above routine specifically for me to target my glutes and cellulite. Depending on your fitness level and goals, you may want the help of a personal trainer. To get started with your complimentary consultation, contact Andrea today!