Exercise of the Week

I discovered a new exercise in my ACE (Amercican Council on Exercise) Fitness Newsletter that I tried, and really liked. It is called the SINGLE LEG SQUAT (with an additional balance challenge). This exercise is great for the glutes (backside) but it also works the quads (upper front legs), hamstrings (upper back legs). Not only does it work the muscles that we use so much in Taekwondo, it also challenges your balance. As we know, balance is an important component of Taekwondo.

To perform:

1. Put an object such as a small towel (for a greater challenge use a coin) on the ground directly in front of you...about a 1ft or 1ft & 1/2.

2. Stand up on one leg, then lower yourself, bending the leg down and leaning forward as you pick up the object. Important: when you bend your leg, make sure that your knee ABSOLUTELY DOES NOT extend beyond your toes.

3. Pick up the object, then raise yourself back up, keeping a slight bend in the standing knee. (This completes 1 reptition)

4. Repeat step 2, and put the object down again. (This will be repitition #2).

5. Complete 8-15 Repetitions total, then switch legs.

Do one set (8-15) on both legs. As you get better, you can progress to 2-3 sets.
Make sure your abs are pulled in tight WHILE you inhale and exhale. If that's hard to remember, use the image of lifting your belly-button, and pulling it in tight to your spine.

Nancy's challenge: As you come up from picking up, or putting the object down, perform a back kick. Make sure you look back when you kick, as you do in class!