Lunges (Not Lunch) With Viv*

1. Start with your feet about 6 inches apart, toes pointed forward.
2. Hold a book in each hand** (click here for our Book Weight Chart) Your hands should be at your sides and your shoulders relaxed.
3. Take a big step forward with your right leg while keeping your back upright.
4. Bend your right knee so that it is at a 90 degree angle with the floor without going past your toes.
5. Your left knee should be almost touching the floor. 

6. Push yourself back up to a starting position by keeping your weight on your right heel and your left toes.  You should focus on contracting your right leg and glutes. 
7. Concentrate on doing each rep slowly to avoid knee strain.
8. Repeat 10-12 times on one leg and then switch sides to complete one set.
9. Do 1-3 sets.

*Thank you to Vivian for being an enthusiastic follower, and our guest model for this posting.

**Holding a book is an advanced exercise.  If you don't feel comfortable doing this start with the lunge and nothing in your hands.  If necessary, place your hand on a chair, wall or bookshelf for balance.

Squats with a Kick

Because our last post addressed the gluteus maximus of the chocolate Easter bunny we thought today we would address the gluteus maximus of human beings.

The following exercise will help strengthen and tone your backside. Who knows, you might even want to take a belfie* when you are through!

1. Stand with your legs shoulder width apart.
2. Sit back to a squat (remember when you squat to keep your weight back on your heels).
3. Bring your fists close to your chin.

4. Stand up slowly, putting your weight on your right leg while kicking your left leg straight behind you (keeping your hips square) and extending your arms up at a slight angle to the right.
5. Return to a squat position, and repeat on the other side.
6. Repeat 10-12 times, alternating sides. Complete 1-3 sets.

*“Belfie” is the latest word to enter the mainstream and social media. It is a photographic self-portrait featuring the buttocks. It stands for "butt-selfie."

Hip Abductors with Arthur

We never know who is going to come into the library. Today we had a celebrity sighting, and much to our delight he agreed to model for our blog.

1. Stand with your feet slightly wider than hip-width apart.
2. Keeping posture upright, gently touch your desk or a bookshelf with your right hand for balance.
3. Place all of your body weight onto your right leg.
4. Lift your left leg directly out to the side about 12 inches from the ground.*

5. Hold for 1-2 seconds and bring back toward the right leg without actually touching the ground.

6. Repeat 10-12 times to complete 1 set.
7. Switch sides.
8. Do 1-3 sets on each side.


*For an added challenge, as Arthur is showing in the top picture, try not holding on to anything.