HealthWatch-Banning the bloat

RAPID CITY, S.D. (KEVN) - You made it through the holidays and maybe you let your exercise routine slip a little bit.

And maybe you gave your diet a little leeway. YMCA group exercise coordinator Nicole Craig has some ideas for getting back on track in this week’s edition of HealthWatch.

“Happy New Year. Welcome to HealthWatch, the first one of 2024 and we’re going to work on banning the bloat. We all had a fantastic holiday season, December, all those goodies. So now we’re going to ease back into it and get ready for everyday life. the first thing we’re going to do is a march and a crunch at the same time. So standing position. Hands can be behind the head or you can go ahead and raise them up. We’re going to march with the knee, lifting and crunching down. Think about bringing ribs to hips. And you’re going to do this for about 30 seconds. Just a nice easy march and a crunch. Works on balance too. The next one we’re going to do is tabletop to child’s pose position. And for that, we’re going to come down on the floor. Knees are under hips, hands are under shoulders. So we’re going to go from a nice tabletop position and push back to child’s pose. Come forward to tabletop and back into child’s pose If you like, you can come a bit further if you have the wrist mobility to do so and just glide forward and back for about 30 seconds. After that, we flip on over and do our windshield wipers with either the legs or the knees. Hands are going to be down, alongside the body. Knees should be up over hips or you can extend the legs all the way. And we’re going to windshield wipe side to side. Try to keep the shoulder blades on the ground. The point isn’t to get the knees all the way down to the floor, but just to enjoy that massage and twisting motion. And finally, we’re going to end with bridges. Feet planted firmly on the floor, we’re going to push through the heels, lifting the hips up and down. These are powerful effective moves and can be done on consecutive days if you like and it’s perfect to get everything moving from the time we wake up or right before we go to bed. I’m Nicole Craig with HealthWatch.”

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