A strong and healthy body doesn’t just perform well in the gym. Here are some of our favorite exercises on the StrongBoard Balance to help you have a happy and healthy Valentine’s Night:
Pelvic Tilts
Pelvic tilts are an excellent way to strengthen the pelvic floor and distribute blood flow to our nether regions. They are easy to do while lying on the floor or sitting upright. Practice on the floor until you feel comfortable doing them standing or seated.
Begin by laying on your back with your knees bent and feet flat on the floor or on a StrongBoard. Place one hand below your belly button and the other on the floor, behind the small of your back. Inhale deeply, and feel your pelvis shift forward as your belly rises. As you exhale through your mouth, tilt your pelvis back so you press your low back into a neutral position, pressing against your palm. Do 10-30 and progress them by performing while seated, standing, or while balancing on a StrongBoard balance.
Plank
The plank is one of the best abdominal exercises to strengthen your entire core while keeping your spine in alignment. A healthy spine will help quickly deliver messages between your body and brain while keeping the blood flowing. Holding plank or a plank variation will also benefit your quads, shoulders, and back.
Begin by coming to your hands and knees. Spread your fingers wide and align your shoulders directly over your wrists. Step your feet back to a push-up position and lower your hips so they create a long line between your shoulders and toes. Keep your feet together and spread your toes to firmly grip the floor. Slightly tuck your pelvis under to keep your spine straight and to prevent low back pain. Aim to hold your plank for 1 minute, and lift your hips to give yourself a rest when you need it. As you gain strength, you can increase the length of time you hold the pose.
Want more of a challenge?
Try side plank, alternate dropping your knees 1 inch off the ground, lifting one leg, or hold your plank on your forearms.
Side Lunge
Side lunges work not only to strengthen the outer hips, glutes, quads, and hamstrings, but also act as a hip opener. Increased flexibility will prevent injury and allow more creativity in the bedroom.
Begin by standing hip-distance apart, keeping both toes pointed forward. Step one leg out to the side (about 3-4 feet, depending on your height), and check to make sure your toes are in one line and point forward, (slightly out to the side is fine). While keeping your chest up and shoulders back, drop your hips back and allow the stabilizing leg to straighten while the lunging leg goes to a 90 degree bend. You’ll feel a deep stretch in the stabilizing leg and a burn in the moving glute. Aim for 10-20 reps and switch sides.
Oblique Twists
Our obliques are the muscles in our abdomens that are responsible for bending and rotation. They also help stabilize the pelvis and low back as well. For whatever position you and your Valentine are in, you’ll both be using your obliques to thrust while preventing injury to your spine and pelvis.
Have a seat on a mat or StrongBoard (for added core work), and reach your hands out in front of you, keeping your palms together. Lean slightly back, keeping your abs drawn in, and twist to one side. Return back to the starting position, and rotate to the other side. You’ll work both your internal and external obliques while getting a nice stretch in your pelvic and low back muscles as you rotate side to side.
Want more of a challenge?
Add a weight, take one or both legs off the ground, or double up your twists!
Happy Valentine’s Day,
Love StrongBoard
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