Move, Tone Up
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Move It or Lose It Mondays! Kick Backs

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!

Let’s Kick Back for a strong but PERKY rear. In order to get a perky and lifted backside, you must work the gluteus maximus muscles in a direction away from the pelvic girdle. The kick back is a simple way to do just that. To begin, start by standing with feet hips width apart and toes pointing directly ahead of you. Shift your weight so you are standing on your left leg and bring you right foot behind you with a 90-degree bend of the knee. Your shin should be parallel to the ground. Now take the arch out of your back by pulling in your abs. You will want to keep your abs locked the entire 4 minutes. Start to kick your right foot behind you. You should feel this motion coming from the underside of your buttock. The movement will be very small but you will see huge impact. Kick the right leg back for 1 minute then alternate to the left. The second set, turn the leg out from the hip and push the leg inward.  Enjoy your new tush!



0:00 – 0:45 Right leg, kick backs
0:45 – 1:00 Pulses with right leg
1:00 – 1:45 Left leg, kick backs
1:45 – 2:00 Pulses with left leg
2:00 – 2:45 Turned out right leg, kick backs
2:45 – 3:00 Turned out pulses with right leg
3:00 – 3:45 Turned out left leg, kick backs
3:45 – 4:00 Turned out pulses with left leg
4:00 – 5:00 Bonus Minute: Deadman left with no weight


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 (prancing, tucks, scapula pulls, or fish).

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


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