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Why You Should Join A Cycling Club
10/15/2018
It's been a good month since the Rapha Women's 100 ride and many women I know ask, "Why can't we do this all the time?" The answer is that you can and it takes organizing and time to build up a women's cycling club or group. I would know, I've been pedaling through trial and error for the last two years but it's so rewarding! While you don't want to cycle alone you probably shouldn't cut it out solo rides completely. Joining a cycling club is a good way to improve your skills on the bike and take your fitness to the next level. Use this guide to find out how joining a cycling club benefits you as a cyclist and where to find a like-minded cycling group near you.
Learn Bike Handling Skills
Whether you’re interested in racing or not, improving your bike-handling makes you a safer cyclist on the road. By joining a cycling group and getting involved in weekend club rides, you’ll learn useful skills you might not be exposed to riding solo. Drafting, bike control, hand signals and pacing are just a few of the basics you’ll grow accustomed to when you practice riding in close proximity to others.
You can also read my full post on The Beginners Guide To Cycling In Groups.
Develop Camaradarie
If you ride lots of miles alone, motivation can become an issue. Joining a cycling club with other like-minded cyclists helps you mix up your training regimen and have more fun on your daily training rides. Making friends with members of your cycling club can also provide extra motivation and accountability, getting you out on the road more than you might go alone. On long or hard workouts, having others to suffer with helps you push yourself a little harder.
Discover New Routes
Riding the same routes over and over can be an easy way to burn yourself out of training on the bike. And while you can always use the MapMyRide or Ride With GPS, to find new routes in your area, riding with a cycling club exposes you to different roads than you’re used to. Most cycling club ride leaders also know the routes with the least amount of traffic and those with bike lanes to provide the most safety for the group.
Meet Teammates For Racing
Getting into racing can be intimidating if you go into it on your own and without any experience. Not only will a cycling club provide coaching and training partners for you to prepare for your first event, it’ll also give you teammates to work with on race day. Having others to help guide you through the race, draft off of and give you pointers when you make mistakes can be invaluable when getting into the competitive side of the sport.
Find Mentors
For those new to the sport, there’s a lot to learn. Whether it’s being safe, learning how to train the right way or developing bike-handling skills, having more experienced riders to mentor you on the ins and outs of the sport can shorten your learning curve. Having a mentor can also help guide you through rough patches in your training and avoid common mistakes so you aren’t forced to learn the hard way.
Kit & Gear Discounts
Most cycling clubs are connected to a local bike shop. Since this partnership ups the number of customers, most shops offer discounts to members. If you spend a lot of money on gear, a 15–20% member discount adds up quickly.
How To Choose A Cycling Club
Once you’ve decided to join a cycling club, you’ll need to find the right club to fit your individual needs. Here are a few of the factors you should consider when choosing a cycling club:
-Speed: Most cycling clubs post the average mile per hour you should be comfortable with for weekend rides. Make sure your ability as a cyclist matches those of the group you’re riding with so you won’t be left behind.
-Age: Some groups are for cyclists of certain ages, focusing on either racing or leisurely cycling to stay fit and lose weight.
-Schedule: Cycling groups and clubs often meet at certain times during the week. Make sure your schedule fits with the club you’re looking to join.
-Price point: While some cycling clubs are free, though most have an annual fee or donation fee and require you to purchase a cycling kit from the club. Check the costs before you decide to join.
If you’re looking for cycling clubs in your area, use the USA Cycling search tool or visit the Road Cycling Meetup site. Big cycling brand Rapha also has a cycling club (Rapha CC) allows you to join rides and meet people across the world of different levels and gender to cycle with. Also check out Machines For Freedom's Community Leader Events for local women rides.You can also ask about clubs at your local bike shop or attend a few local races where you can ask other club members about joining their team.
Image: Rapha
Image: Rapha
Cycling Books To Read
10/10/2018
To search these titles, click on the images and titles to go to Amazon for purchase or download.
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Not only is Nicole the first woman to write a book about adventures of the TDF, she rode the course and chronicled the effort in a daily journal which she then transposed into a 332 page book. I recently purchased the book not expecting anything more than a light read while on a plane. WOW, was I surprised as I started reading at wheels up and by the time we got to San Francisco I was 100 pages in. I literally felt like I was riding her wheel through the stages. The prose and description of the sights, sounds, emotions and feelings of an experienced rider being transformed into a real “cyclist” was amazing, while still capturing the beauty of the countryside made this a book that I completed in 3 sittings a “must read.”. BTW/ she is a local bike shop owner and all net proceeds go to charity. This book will clearly be appreciated by those who ride a bike and for those who just want to read a terrific adventure story.
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The Road Less Taken
This book is a fascinating read for about 75% of it, and then it's a compilation of previous essays that gives the impression that they were thrown in to give the book some length. It's hard to decide whether the author is just amazingly dedicated or just a little unbalanced, but her stories are inspirational, and she really does convey what it's like to toil at an athletic profession that has little glamour and often no support. For anyone into road cycling, it's a very interesting glimpse into the women's side of the professional sport. This book wasn't intended to be "a year in the life of me", but it would be interesting for the author to do such a book, because she does write very well and with a lot of passion. She could give readers a very good picture of the sport from the inside.
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Roar
This is the best book I have ever read about female physiology and how it couples with being an athlete. As soon as it downloaded (some books I read on ebooks), I dug in and didn't stop. I feel like for the fist time I actually understand what is happening with my body during training, rest and the always fun, monthly cycle. It's easy to read, simple and not overdone with scientific jargon. It carefully and clearly takes apart a lot of training and diet myths. My favorite parts were reading the stories of some top female competitors and how even just small tweaks can make a big difference. And not just with stories, but with Sims research and real life female athletes using that information for their own success. No two women are the same and what works best for each of us can be unique but this book captures all of that and then some. No matter where you are in your athletic pursuits, this is a killer book to have in your arsenal. Especially younger female athletes. Get the right information and establish good, health habits young. I am 34 so I am having to unlearn a lot of bad habits, poor information and basically not training like a small man.
This is the best book I have ever read about female physiology and how it couples with being an athlete. As soon as it downloaded (some books I read on ebooks), I dug in and didn't stop. I feel like for the fist time I actually understand what is happening with my body during training, rest and the always fun, monthly cycle. It's easy to read, simple and not overdone with scientific jargon. It carefully and clearly takes apart a lot of training and diet myths. My favorite parts were reading the stories of some top female competitors and how even just small tweaks can make a big difference. And not just with stories, but with Sims research and real life female athletes using that information for their own success. No two women are the same and what works best for each of us can be unique but this book captures all of that and then some. No matter where you are in your athletic pursuits, this is a killer book to have in your arsenal. Especially younger female athletes. Get the right information and establish good, health habits young. I am 34 so I am having to unlearn a lot of bad habits, poor information and basically not training like a small man.
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Steadfast
When Lizzie Armitstead announced her book release, I had to grab it. Armitstead, now Diegnan, takes the reader to the heart of the most demanding of endurance sports and the challenges faced: from sexism and the fight for equality, to doping and the incredible sacrifices and self-belief required to self-coach herself to world titles. While the writing and editing isn't great, you can overlook it as her story is one to honor. Born in Otley, West Yorkshire, in 1988, Lizzie won her first medal in the Junior World Track Championships in 2005 after being talent spotted at school, before going on to win silver at the 2012 Olympics Games in London. Three years later she was World Road Race Champion and began 2016 as one of the favorites for a medal at the Rio Olympic Games. From the rolling hills of Yorkshire through to the treacherous climbs of the Vista Circuit in Rio de Janeiro - through setbacks, life lessons and ups and downs of a professional life in cycling - Steadfast is an intense and inspiring story of sporting triumph.
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Riding shouldn’t be uncomfortable. You shouldn’t be getting saddle sores every ride. Cramping shouldn’t make you cry on the bike. And you shouldn’t be wearing your underwear with your bike shorts. Enter ‘Saddle, Sore’: the first guide to answer all of these embarrassing, awkward or just plain weird questions that you have about the bike and your nether regions. In this second edition, gynecologist, doctors, naturopaths, saddle makers, chamois designers, pelvic floor specialists, midwives, team soigneurs, and more, come together to provide their best tips. You’ll learn how to diagnose and treat saddle sores, how to choose a saddle and chamois, whether a pad is better than a tampon, what causes numbness on the bike, how to get back to riding after pregnancy, and so much more. A definite book to have on hand to reference to.
The Girls’ Bicycle Handbook is for women cyclists everywhere who need practical no-nonsense advice and information on cycling, but don’t want to dispense with style in the process. Whether you’re a committed bike commuter or a complete novice - blogger, entrepreneur and passionate cyclist Caz Nicklin gives the low-down on making cycling part of your lifestyle. From choosing the right bike for your needs to looking stylish and comfortable whatever the weather, and from combatting dreaded "helmet hair" to road safety and fast repairs, The Girls’ Bicycle Handbook tells you everything you need to know about life on two wheels.
I would recommend this book for urban cylists and women who want to commute by bike. It also features practical cycling information from women who ride and by your's truly too.
I would recommend this book for urban cylists and women who want to commute by bike. It also features practical cycling information from women who ride and by your's truly too.
More women than ever before are jumping on their saddles to enjoy one of the fastest growing sports in the country-and to improve cardiovascular fitness, control their weight, and liven up their social lives. At the same time, cycling remains very much a "man's sport," an intimidating world that can be difficult for women to navigate. Selene Yeager covers all the basics-for all ages and fitness levels for women to learn how to find the perfect bike and other essential equipment. They also learn how to shift, spin, climb mountains, and get back down. There are also training techniques that take it up a notch and nutrition guides of what to eat off-and on-a bike. Yeager goes into competition craziness-race information and strategies. Why guys who work in bike shops act the way they do and more! This book is great if you enjoy partaking in sportivs, racing, and knowing how to manage your body and bike.
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Velocipede Races
This book weaves in the history of women and cycling into a fictional story about one girls journey into her emancipation. Not only is this the first novel that I've read that weaves in these themes, it also comes with many firsts: first steampunk novel, first YA steampunk feminist/bicycle racing novel. I could not put it down until I was finished, and I want to read it again! I loved this book so much I did a review on it. Here is one of the best paragraphs, there are many, but this one will stick with me forever:
"This is what I am. I'm a jockey. I ride velos. I ride velos as well as any man. If I stay quite, if I keep it a secret, I'm just being a coward. Don't you see how it is? Someone has to break the box. If I don't show them what I can do, if I pretend to be a man forever, the box is not broken. But If I say, yes, I'm a woman, and I did this thing that on one believed I could do, then I've made room for someone else to do it, too. I have to make space where there is none, just like in a velocipede race" (p. 212).
"This is what I am. I'm a jockey. I ride velos. I ride velos as well as any man. If I stay quite, if I keep it a secret, I'm just being a coward. Don't you see how it is? Someone has to break the box. If I don't show them what I can do, if I pretend to be a man forever, the box is not broken. But If I say, yes, I'm a woman, and I did this thing that on one believed I could do, then I've made room for someone else to do it, too. I have to make space where there is none, just like in a velocipede race" (p. 212).
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Our Bodies, Our Bikes
Our Bodies, Our Bikes is a resource and companion for women who ride bicycles. Through personal stories, how-to guidelines, and factual information, contributors explore the intersection of cycling and women's health, from bike fit to clothing, from periods to childbirth, from media representation to gender presentation and reproductive rights. Our diverse contributors demystify and elucidate women's issues in cycling in a practical, friendly, and down to earth manner. In case it may put off some potential readers, there is no male bashing or anti-male sentiment; only a perfectly reasonable disdain of the sexism found in advertisements and sometimes in "bike culture". Rather, the stories are clearly (and not surprisingly) focused on the love of bicycles and the freedom that comes from being a cyclist of any type, whether you're making a many-miles long commute to work, or riding for casual pleasure.
Wheels Of Change
A lively look at women's history from aboard a bicycle, which granted females the freedom of mobility and helped empower women's liberation. Through vintage photographs, advertisements, cartoons, and songs, Wheels of Change transports young readers to bygone eras to see how women used the bicycle to improve their lives. Witty in tone and scrapbook-like in presentation, the book deftly covers early (and comical) objections, influence on fashion, and impact on social change inspired by the bicycle, which, according to Susan B. Anthony, "has done more to emancipate women than anything else in the world." The bicycle played a most important part in liberating women beginning with the invention of the safety bicycle in the early 1890s. This book is written for young people but it makes interesting reading for people of all ages. Heavily illustrated and the pictures help tell the story. |
This Road I Ride
There are many reasons why this book is so good. But if I had to specify one thing in particular, in the way that book reviews tend to do, I would say it is the absolutely seamless blending of the ordinary and the extraordinary. An incredible journey masterfully recounted -- both Juliana's on the road journey as well as her life journey. She describes the hazards of the road, the weather extremes, the breakdowns, the challenges that all long distance cyclists can relate with. And she also captures the charm and allure of the countries and cultures she traverses along with the varied personalities she runs into and the kindnesses she receives. Buhring reflects on the insights for and from life that she has gathers as she pedals. There are no long boring passages about bike technicalities or endless numbers and calorie statistics which one would ordinarily associate with someone who is into long distance bike riding. Some of my favorite parts of the journey are when she has just had a long day (you know, cycling around the world) and nothing feels better than a few shots of whiskey or a cold beer!
There are many reasons why this book is so good. But if I had to specify one thing in particular, in the way that book reviews tend to do, I would say it is the absolutely seamless blending of the ordinary and the extraordinary. An incredible journey masterfully recounted -- both Juliana's on the road journey as well as her life journey. She describes the hazards of the road, the weather extremes, the breakdowns, the challenges that all long distance cyclists can relate with. And she also captures the charm and allure of the countries and cultures she traverses along with the varied personalities she runs into and the kindnesses she receives. Buhring reflects on the insights for and from life that she has gathers as she pedals. There are no long boring passages about bike technicalities or endless numbers and calorie statistics which one would ordinarily associate with someone who is into long distance bike riding. Some of my favorite parts of the journey are when she has just had a long day (you know, cycling around the world) and nothing feels better than a few shots of whiskey or a cold beer!
Ride Off Season With An Indoor Bike Trainer
10/04/2018
Often cyclist will integrate indoor workouts into their training. So much depends on the time we have to cycle and the type of cycling we want to do but training indoors has become just as effective. To help you understand the types of bike trainers and what may work for you, I've rounded up a few indoor trainers to help you cope with the off bike season that will help you look forward to spring riding.
Types of Bike Trainers
Brands offer several types of indoor bike trainers. All can provide a good workout, but higher-priced models offer more precision and with more options. Many trainers are also compatible with 29-inch tires, so more mountain bikers can also get in on the benefits. Each type of trainer has its pros and cons but you can make anyone work for you.
Interactive Trainers
Trainers with interactive features offer the ultimate training experience. Imagine pedaling up the Alpe d’Huez while monitoring your heart-rate and pedaling power. These trainers—typically fluid, magnetic or flywheel models—feature Bluetooth and/or ANT+ compatibility so you capture and share workout data (power output, heart rate, cadence, etc.) to your mobile device or computer. You’ll pay more for this feature, but it could give you a motivation you need to train regularly. Cycling apps such as Zwift, The Sufferfest, and Trainer Road can accommodate most types of indoor trainers as well.
Trainer Accessories
Front tire block/ring: Lets you level your bike for a more natural riding position. Stackable models allow you use 2 blocks to simulate a hill climbing position.
Trainer mat: Placed under your bike, this catches sweat drips as you ride and can help reduce noise levels.
Sweat net or towel: Protects your bike frame and components from the corrosive effects of your sweat as you ride.
Tires: Trainers contribute to rear tire wear, so frequent users might consider switching out to dedicated a trainer tire (some are designed just for this purpose) or a regular road slick.
Bike Computers: Monitoring your heart rate, miles, or cadence will definitely help you reach all your bike and fitness goals.
Bike Computers: Monitoring your heart rate, miles, or cadence will definitely help you reach all your bike and fitness goals.
Cyclocross? It seems that when fall arrives, people start crazing over the season with hashtags such as #CROSSISHERE. While running uphill with a bike and hurdling over obstacles in mud doesn't seem like the average cyclists fall dream come true, cyclocross may be the best way for you to get through the autumn and winter months whether you're a roadie or mountain biker. There are multiple reasons why cyclocross should be on your "try something new" list or training schedule. Here are some thoughts around why trying cyclocross might be the new cycling craze we should all try this fall.
New Bike Skills
I have never been the biggest daredevil, so the idea of improving my cycling skills is one I like. Riding on loose gravel, soft mud, and wet surfaces that continuously vary between tarmac, sand, and rocs increases confidence and skill on the bike. Dabbling in other types of cycling such as gravel riding and mountain biking made me realize that if I do slide a little, it doesn't mean I am going to crash and need to relax in these scenarios. Cyclocross can teach us how to correct a slide instead of letting ourselves crash because of it.
Connect With Nature
Outside is free right? On a cyclocross bike you can ride in the forest and have see more wildlife with absolute silence. According to a Harvard study, spending time in forests, hiking in mountains, and just being outside can lead to significant health benefits. Studies have shown that walking in the woods can improve blood pressure, boost mental health, and decrease cancer risk. So go spend some time "forest-bathing" to improve your health during the darker seasons.
New Routes
I like that with seasonal changes comes cyclocross. I often feel like I know all of the roads around home like the back of my hand, so switching up my routine can give me the chance to explore new territory like a mountain biking park or bike friendly trails just down the street from home.
Quiet Time
On the road or trails, chances are good you’ll see another cyclist, but in the forest you can spend three hours without meeting anybody, and sometimes that’s just what you need. You can also hear birds singing, squirrels harvesting, and the plus side of it is there are no cars and traffic lights.
Great Fitness Gains
Cyclocross is more intense than typical road cycling, as your heart rate tends to go higher, and you work more muscles than you would on the road. The varied terrain causes your body to recruit more core strength to keep your bike stable, which helps with training in general.
As I evaluate my skills in cycling, I realize that simply riding along on a road no longer improves my skills. Instead, the more I do on the mountain bike trails and gravel roads, the more it helped me stay fit on the road. Trying something new to mix up your fall fitness routine can be beneficial, like making new friends, having fun, and gaining confidence. The plus side of trying cyclocross is that you'll be able to at least say, you tried it but who knows, you may like it!
New Bike Skills
I have never been the biggest daredevil, so the idea of improving my cycling skills is one I like. Riding on loose gravel, soft mud, and wet surfaces that continuously vary between tarmac, sand, and rocs increases confidence and skill on the bike. Dabbling in other types of cycling such as gravel riding and mountain biking made me realize that if I do slide a little, it doesn't mean I am going to crash and need to relax in these scenarios. Cyclocross can teach us how to correct a slide instead of letting ourselves crash because of it.
Connect With Nature
Outside is free right? On a cyclocross bike you can ride in the forest and have see more wildlife with absolute silence. According to a Harvard study, spending time in forests, hiking in mountains, and just being outside can lead to significant health benefits. Studies have shown that walking in the woods can improve blood pressure, boost mental health, and decrease cancer risk. So go spend some time "forest-bathing" to improve your health during the darker seasons.
New Routes
I like that with seasonal changes comes cyclocross. I often feel like I know all of the roads around home like the back of my hand, so switching up my routine can give me the chance to explore new territory like a mountain biking park or bike friendly trails just down the street from home.
Quiet Time
On the road or trails, chances are good you’ll see another cyclist, but in the forest you can spend three hours without meeting anybody, and sometimes that’s just what you need. You can also hear birds singing, squirrels harvesting, and the plus side of it is there are no cars and traffic lights.
Great Fitness Gains
Cyclocross is more intense than typical road cycling, as your heart rate tends to go higher, and you work more muscles than you would on the road. The varied terrain causes your body to recruit more core strength to keep your bike stable, which helps with training in general.
As I evaluate my skills in cycling, I realize that simply riding along on a road no longer improves my skills. Instead, the more I do on the mountain bike trails and gravel roads, the more it helped me stay fit on the road. Trying something new to mix up your fall fitness routine can be beneficial, like making new friends, having fun, and gaining confidence. The plus side of trying cyclocross is that you'll be able to at least say, you tried it but who knows, you may like it!
Shop Cyclocross Gear Recommendations
Staying Motivated Through Fall
9/24/2018
GET YOUR DOSE OF DAYLIGHT
The change in available daylight during the fall creates an opportunity to really commit to those morning workouts. If you’re affected by weather and light like me, schedule your workouts at the beginning of the day to soak up that early sun. Morning outdoor rides or runs are hands down my favorite thing for this very reason, especially when I'm traveling, training or want to take advantage of a beautiful morning for a scenic fall ride. Another advantage? The rest of the day is yours. Working out earlier will guarantee that your workout gets done, this will then allow you time in the afternoons or evenings to relax and enjoy all that fall has to offer!
YOUR SELF-CARE SCHEDULE
At the start of every month, plan out your schedule. After that’s in place, decide when you’ll plan your "me moments.” These include your rides, appointments, holiday gatherings, coffee with friends – whatever! Planning in advance lets you set a reasonable agenda and keep both your outside obligations and personal priorities balanced. We don’t want to feel guilty about things that make us happy, both our workouts and our extracurricular activities, but both are possible.
REASSESS YOUR Training
Have your eye on a spring century ride? This is your time to prepare for your fall workout and overall training regimen. I like to use the end of summer to reassess my goals for how I’m going to tackle my autumn and winter fitness. It’s not pretty and by no means easy, therefore I take time to check that I have enough weather proof cycling kit to get me through any weather–weather-proof jackets, weather proof gloves, warm but breathable jersey's and, most importantly, a program that allows me to work on my cycling fitness indoors. Make it an exciting time to try new things and carve out a prep period that sets you up for greatness.
STRETCH VS. STRESS
If there’s a reason to commit to stretching, this is it: with packed schedules and the holiday season right around the corner, stress levels can skyrocket. A way to balance them out is stretching after a workout. This is going to calm your central nervous system–when we’re stressed, it affects our hormone levels and that can lead to gut issues, acne, injuries and poor sleep. So, if I haven’t mentioned it yet, take a moment to de-stress by loosening up after all of your hard work.
SHOW YOUR STRENGTH
One thing I'm going to be trying is picking up heavier weights this fall and more leg days. Remember, if you want to see new results in your cycling game, you need to start changing factors in your fitness routine. Maybe it’s not everyday, but consider ‘graduating’ from those 5lb to 10lb weights! Similarly, up your indoor cycling game. If you’ve been mastering a few rides per week, now’s the time to see what else you’re made of comfortably indoors as temps drop more and more. For the first month plan for 2-3 workouts per week and the second month plan for 3-5 workouts per week. The third month? Leave room to surprise yourself!
You know the big secret to motivation? Find something you’re passionate about, that makes you feel better, stronger, happier than when you started and soon you’ll stop making excuses for not going for that ride or run. You’ll find yourself looking forward to your next session no matter how cold, early or dark it is.
For more posts on staying motivated the autumn, you can read more of my post on Staying Motivated To Cycle and how to Stay Healthy On Your Bike This Fall.
Exercises For Stronger Cycling Legs
9/07/2018
Doing leg exercises at home is probably a lot easier than you realize. All you need is your bodyweight, maybe a chair, and the motivation to put some burn in your quads, hamstrings, glutes, calves, and inner thighs. These bodyweight leg exercises below will help you build strength while also prepping your body for any ride, century, or adventure. Give them a try, and embrace the burn.
Perform each exercise for 60 seconds, resting up to 30 second between reps, complete full cycle 3x's or to your best performance.
You'll need a chair or bench for this move. Sit on a chair with back straight and feet hip-width apart. Using your glutes, jump straight up, making sure both feet come off the ground. Land lightly, and slowly squat to sit on the chair.
Tip: once you're good at squat jumps, try doing them without a chair. great for core and balance.
From a lunge, with right foot in front and left foot behind, bring left foot forward and jump up (skipping), getting right foot completely off the ground and raising left knee high. Land lightly on your right foot first, before placing left foot on the ground behind you to return to starting position.
Stand with feet shoulder-width apart and lift your left foot, stepping backward and to the right to cross behind right foot. From this crossed position, perform a lunge, engaging glutes, abs, and hamstrings to lower. Push off with your left foot to stand. Repeat on the other side.
Step forward with right foot and, using glutes, hamstrings, and core, lower into a lunge. Lift left foot and step forward, immediately dropping into a lunge on the other side. Continue to “walk” forward.
Stand on your right leg, slightly bending your knee. Keep your back flat as you hinge forward at the hips into a deadlift, sending left leg back behind you and arms below you. Only lower as far as you can without curving your back. Use your right hamstrings and glute to stand. Repeat on the other side.
Stand with feet together and crouch down by pushing hips back, keeping back flat and abs engaged. Jump as far as you can to the right, landing lightly on the ball of your right foot. Now jump as far as you can to the left, engaging glutes to push off, and land lightly on left foot. Repeat.
Stand on your left leg with right foot a few inches off the ground, arms at your side. (You do not need to lift your left knee high. This should be a relaxed, balanced position.) Send hips back, bend your left knee, and lower into a squat. As you lower, reach your right arm across your body, toward the outside of your left foot. Get as low as you can (try to touch the ground). Return to starting position. Repeat on the other side.
Step your right foot to the side, send your hips back, and bend your right knee to lower into a side lunge. Staying low, shift to the other side, so your left knee is bent, and right leg is straight. Push off of your left heel to stand. Repeat, starting with the left foot stepping sideways.
Lie faceup with knees bent and feet shoulder-width apart. Raise hips straight up off the ground, engaging glutes and bracing your core. Lower down slowly, creating your own resistance.
Marching Hip Lift
Lie faceup with knees bent, feet on the ground, and abs engaged. Lift your hips as you squeeze your glutes (like the glute bridge). Now raise right foot a few inches off the ground and straighten leg. Try not to let your hips twist. Lower right foot to the ground as you pick up left foot. Repeat "march" on other side, focusing on squeezing glutes throughout.
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