We have made it to the middle of March, and some may say, it is by the luck of the Irish. Whether you celebrate St. Patrick’s Day or not, you can always practice your best leprechaun moves.
When I think of leprechauns, I envision small, happy individuals, with lots of energy and I make that connection with today’s exercise.
Today’s move is a banded side step. You will be working your lower body and focus will be on your inner and outer thighs. You will need a flat surface and either a yoga band or a resistance band for this exercise.
Begin this move by tying your resistance band around your legs just above your knee area. Make the tension somewhat tight with a small amount of give, as you will be stepping side-to-side. Once your band is in position, you are ready to move. Start by standing tall, keeping your chest up, engage your core and bend slightly in the knees. This is where you “think like a leprechaun.”
Once you’re in position, began to step out to the side with your right foot, followed by your left foot, keeping the resistant band taut. Continue going in one direction for at least four steps. As you complete a full set on one side, repeat in the opposite direction. You may find yourself tiring quickly. If you find you cannot complete a full set, loosen your band slightly, or, if you need more resistance, tighten the band.
Give yourself equal amounts of side steps for at least three sets, taking a small breather between each set.
This move can be performed alone or added into any lower body routine. It’s great for all levels of fitness, and can even be performed without the resistance band.
So throw on your best green attire, smile, and side step like a leprechaun.
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Floriday, can be reached at email@example.com.