Alternating Arm Circles Leg Lift
Improve coordination & balance! Alternating arm circles with leg lifts for a full-body workout that's both challenging and fun.
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Stand upright with your feet hip-width apart.
Engage your core by tightening your abdominal muscles.
Keep your arms relaxed at your sides.
Arm Movement:
Raise your right arm straight up above your head.
Keep your arm straight and your fingertips reaching upward.
Leg Movement:
As you lift your right arm, simultaneously lift your left leg straight out in front of you.
Raise your left knee until it is about hip height, keeping your foot flexed.
Hold this position briefly.
Return to Starting Position:
Lower your left leg back to the ground while bringing your right arm back down to your side.
Make sure to maintain balance as you lower both your leg and arm.
Repeat on the Other Side:
Now, raise your left arm straight up above your head while lifting your right leg straight up.
Hold briefly, ensuring your posture remains strong and balanced.
Arm Circles:
After completing a few repetitions of lifting, incorporate arm circles.
While standing upright, extend both arms out to the sides at shoulder height.
Make small circles in one direction for about 15 seconds, then switch to the opposite direction.
Breathing:
Inhale deeply as you lift your arm and leg.
Exhale as you lower them back down.
Repetitions:
Aim for 10-15 repetitions on each side, depending on your fitness level.
Cool Down:
After finishing, stand up tall with arms relaxed at your sides and take a moment to breathe deeply to relax your body.
Note: Focus on maintaining your balance throughout the exercise and adjust the height of your leg lift according to your flexibility and strength.