Fitness · Health

Fitness Saturday: Wide Second Exercise with Pulses and Reaches

This is another post in our series of Fitness Saturday exercises and workouts appropriate to women in the second half of life. Our fitness guru today is Mahri Relin, owner of the Body Conceptions by Mahri, Ltd.  fitness studio in New York City.

 

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Wide Second With Pulses and Reaches

Plie Squat_0

This exercise is fantastic for strengthening the thigh and glute muscles while engaging your core and focusing on your posture.

  1. Stand with your feet a little wider than hip distance apart and your toes pointing out 45 degrees to each corner. Bend your knees to bring your thighs almost parallel to the floor. Make sure your knees are placed over the center of your toes and do not roll forward. Also keep your abs pulled in, your pelvis lifted, and your shoulders open and relaxed. Once you find this position, do not straighten your legs until you complete this sequence unless you need to take a quick break.
  1. Place your hands on your hips, and pulse gently up and down with small movements 20X in your Wide Second position. This should not stress your knees, but lift a little higher if you feel any strain whatsoever.
  1. Staying in Wide Second, reach your right hand toward your right foot. Bend your body to the right while keeping both shoulders facing forward. Then reach your right hand up to the ceiling and straighten your torso. Repeat this 20X, then switch arms.
  1. Return both hands to your waist. In Wide Second position, pulse your knees back 25X. Make sure to keep your upper body lifted. You should feel your thigh and glute muscles engaging.
  1. Briefly straighten your legs, and repeat this sequence again!

Muscles Targeted: 
Primary—thighs
Secondary—glutes, abs, arms

 

 

Mahri-6Inspiration meets perspiration in Mahri Relin’s fitness studio Body Conceptions by Mahri. Deemed one of the two “Best Body-Sculpting Workouts” in New York City by Vogue, Mahri’s method employs energizing popular music and a challenging exercise roster to produce the ultimate sculpted “dancer’s body.”  

Mahri was a trainer for Tracy Anderson and Creative Director for FlyBarre at Flywheel Sports. She is a NASM certified personal trainer, an AFPA Pre/Post Natal Exercise Specialist, and a graduate of Williams College. She also holds a master’s degree in Clinical Psychology.

 

 

Join the conversation

  • toni myers April 20, 2015 at 10:07 pm

    This series has been very helpful to me.
    Thanks and keep it up!

    Reply