Do you want to be active and feel strong and energetic as you move through your day?
Then try our Move of the Month, where we feature one exercise you can incorporate into your day as a quick movement break or include as a new move in your personal workout.
This month, we’re highlighting the REVERSE JUMPING JACK, with a few variations depending on the level you’re ready for!
REVERSE JUMPING JACKS
This exercise is great for both cardio and lower body strength. It’s also works on upper body range of motion. We love that even the low impact version will get your heart rate up, if you quicken the pace.
We love this variation of the jumping jack because the squat movement slows down the jump and allows an extra moment to stabilize your pelvic floor
How to do this Exercise
Level I – Low Impact
Start by standing tall like a pencil – with your arms reaching up over your head and your palms touching together at the top (or as close as your range of motion permits!)- plant your feet a little wider than shoulder width apart- as you squat down, sweep your hands down the side with your arms extended and reach one hand to your opposite foot. – in your squat, push your butt back and keep your weight on your heels- return to you starting position – pencil with wide legs – and repeat with the other hand reaching for the other foot-inhale as you go into your squat, exhale as you come back up
Level II – High Impact
This level involves a jump- start like a pencil, with your arms overhead (palms touching, or as close as you can get them) and legs together- as you jump your legs out in jumping jack fashion, you’ll push your butt back into a squat and reach your hand towards your opposite foot.- jump your feet back together as you sweep your hands back up to above your head- repeat on the other side- make it harder by going faster, squatting deeper or using light weights in your hands- inhale as you jump into your squat, exhale as you jump out of your squat
How to incorporate your baby:
This is similar to the low impact version, but you’ll be holding your baby either facing you or facing away from you (depending on what your baby prefers)- you’ll want to be sure your baby has good neck control first- start by standing tall like a pencil – holding your baby up high above your head- plant your feet a little wider than shoulder width apart- as you squat down, bring your baby down towards your right foot- in your squat, push your butt back and keep your weight on your heels- return to you starting position – pencil with wide legs – and repeat on the other side-inhale as you go into your squat, exhale as you rise up and lift your baby above your head
When to avoid this exercise:
You’ll want to avoid the high impact version of this exercise if you’re in the early weeks or months of recovering from birth. Once you’ve built up strength and have regained some of the stability in your joints, you should be able to slowly progress to the high impact option.
If you’re pregnant and have pelvic girdle pain or pubic symphysis, you’ll want to keep your stance narrow, as a wider stand will aggravate the pubic symphysis and cause you pain.
Interested in joining us? Our classes are a great way to meet other new parents. FITMOM Durham has been operating classes in Durham Region since 2010. Our community is a thriving and welcoming space. We can’t wait to have you join us!