The flamingo balance is a full lower body exercise that utilises many major muscle groups. Balance is often a safety concern with this exercise and practice without dumbbells is encouraged using only your body weight to improve balance and coordination. Variations in movement length and movement angle can create a wide variety of leg rotation techniques.
Stand with your feet shoulder width apart
Holding a dumbbell in your right hand, stand with your left hand on your hip
Lean forward and lift your left foot behind you to around hip height
Bring your right arm forward with your palm facing the ceiling and complete a biceps curl
Touch your toes back down to the floor briefly and repeat for 12 reps
Switch sides and repeat for 12 reps
Happy training – any questions please ask!
Caroline Riddall, Personal Trainer, Caversham Health & Fitness
The hanging leg tuck is a very demanding and challenging exercise as it requires serious amounts of core strength to keep your body stable. Although it’s tough it is a great way to develop your core strength and stability while improving your flexibility and strengthening the lower abs.
Take hold of the pull up bar with either a neutral (palms facing each other) or wide grip
Allow your legs to hang
Slowly bend your knees, bringing them up towards your chest
Hold for two seconds, then slowly lower your legs back to the starting position, stretching the abs.
Personal Trainer’s Note: Do not rush this excerise or use momentum to bring your legs up. Keep your body as still as possible throughout the exercise, allowing your core muscles to stabilise the body’s movement.
To progress this exercise you can turn it into a leg raise, with your legs straight at the knees. This will make it much harder for your body to control the swing.
Watch our new Exercise of the Month video as Personal Trainer Caroline Riddall demonstrates the hanging leg tuck…
Good luck and happy training! Remember to come and see the gym staff at Club CHF for any advice.
Ben WIlson, Personal Trainer, Caversham Health & Fitness