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Move It or Lose It Mondays: Lateral Leg Raise

The growing research confirms that sitting all day is TERRIBLE for your health. While you sit at your computer, tv, or in your car for hours upon hours a day, small changes within your body start to take shape. The blood begins to pool in your extremities which means nutrients and oxygen are not getting distributed properly. As a result, your energy and alertness levels decline. Your body does not have the metabolic rate that it does when standing or moving; thus, your waist line (or hips, thighs….) increase. Blood sugar, triglyceride, and low-density lipoproteins (that is the bad cholesterol) have been shown to be higher in those that sit more hours per day. And if this was not enough, even if you bust it with 30 minutes or more of exercise per day, sitting for the majority of the day will COMPLETELY negate your workout. Talk about a BUMMER!
The good news is that only 3 – 5 minutes can combat 55 minutes of siting. So…. Here is a weekly challenge that you can incorporate into your daily work, home routine!

 

Jean season is quickly approaching peeps! In honor of the skinny black and blues heading your way, this week we are going to focus on those outer thighs… otherwise lovingly referred to as SADDLEBAGS. Carving away the outer thigh gives the leg a much longer look. It also helps the buttock lift up and to the back rather than hanging low.  (A look that does not flatter anyone!) The lateral leg raise is a easy move in theory but if performed correctly is very effective. Start in the standing position with a slight bend in the knees. Bring the right leg to the side with a straight leg. Slowly raise the leg up in the air for a count of 4 then lower to the count of 4. Raise and lower for a full minute that this slow pace. Repeat on the left side. Next, for 30 seconds, raise the right left up to full height and do small pulses. Alternate legs with small pulses. Repeat on both sides. Remember to engage the abs and slightly tuck the hips during the entire set.

1 minute: Lateral Leg Raises, Right Side, Count of 4 up and down

1 minute: Lateral Leg Raises, Left Side, Count of 4 up and down

30 seconds: Pulses to Right Side

30 seconds: Pulses to Left Side

30 seconds: Pulses to Right Side

30 seconds: Pulses to Left Side

30 seconds: Pulses to Right Side

30 seconds: Pulses to Left Side

You can remember to do this the last five minutes of every hour or when you finish certain tasks. Try and complete this 1 – 2 times per day this week. Wait… you ask what do I do the rest of the 3 – 5 minutes each hour I am sitting? YOU SIMPLY STAND or incorporate other Savage Standard Monday Challenges.

Remember… the overarching and ONGOING challenge is to stand or move more than you sit. Simple as that!

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