<div class="block">We&#39;re focusing on mobility, balance and building lower body strength in this &#39;beWell&#39; segment with Rocky Ribacoff, Equinox Group fitness manager.</div>

beWell

Be Well: Building Core, Hip and Glute Strength

All this week, we're helping you move a little better in our fitness in force. So today, we're going side to side, side to side, frontal plane, right? Everything is if we had two planes of glass, one in front of us and one in back of us, we had no choice but to move side to side. Ok. And that's important for people to have that move. So let's start here with just something to for basic like a lateral line, right? So we're going to step off to the side, come back in off to the side, keeping your chest high, your back nice and long and doesn't matter how low I get, you want to get to your and range of motion. So everyone's and range of motion is going to be different based on their flexibility, obviously. So you just want to go down as low as you can pushing into that heel of the loaded leg and that outer leg can be slightly bent. If you don't have the flexibility to stay straight, you can have it slightly bent, you just don't want to load even because that would be a squat, which is fine a lot of squad is in that plane too, but here we're just trying to look for a little extra length. Ok? And this is really going to also help both of us are like, you know, if you know, you know, ok, so the next move that we want to do is actually going to target our core. Yeah, I love it so you can add a weight or not to your choice. Let's send our feet just off like a little check mark. We're going to start bottom loading. So your pal is going to face forward. We're going to bend the back, knee, most people think to be the front, but you want to be the back so that you keep the, the muscle and out of the joint. So I kind of feel like I have like a toddler. Exactly. Just like that we're going to extend that top arm and you're going to trace the inner thigh looking up at the hand and then coming up squeezing your glutes. Ok. So, come on, this is really working. What part of this is a windmill? Your ques? Yes. Yeah. So right on the side. Yeah. Ok. Great. And what I do, I would do like anywhere from 8 to 10 depending on again, your flexibility, how far down you would go. But you want to make sure that you are looking up at that hand and not looking down because you want to open up your chest. Now, if I switched that way and put it over my head, then we're talking about shoulder stability. So you need to be careful. You could even do it with it on your shoulder here and like a rock position just to practice. Right. That will keep it nice and safe. But then when you're ready, you can bring it up again. That back knee is bent. You want to really reach down and do you feel how like your shoulder shifts as you lower and as you come up, so your shoulder will naturally shift as you lower. So that also gets in some of that upper back area. Ok. Great. So now what's the last thing we're going to do? So if you want to get a little card burst, we can go to a lateral shuffle. So let's just take off and touch down. I'm gonna get you. I can help it. And then if you, of course, want to tone it down a little bit, right? If you're a beginner here, simple step touches or you can take it with a little h oh, like your old school days. I love it. We don't want to rotate that the next plane we're going side to side so that your shoulders and hips stay forward and it's just those like