It’s Day 15 of the Mykidstime 21 Day Health & Fitness Challenge! If you missed yesterday’s video, catch up with Day 14 here.
Our health and wellbeing expert, Fiona O’Donnell, explains what’s involved for Day 15 in the video below. We want you to tell us during the challenge how you are getting on so tag us on social using #mkt21days and we’ll give you some encouragement!
Mykidstime 21 Day Health & Fitness Challenge: Day 15 – Strength & Stability
Today’s challenge is all about strength and stability, and another great one for the runners and the walkers. I’m going to do this for you in jeans and a regular t-shirt because sometimes I think we think to ourselves ‘oh I’m not wearing the right clothes to train’ and that is a barrier to us actually getting out and doing it.
This is a hip hitch and we’re going to bring a kind of a single leg deadlift into this as well, then we’re going to bring a knee raise into it. I’ll show you the progression – it’s a challenging one, your balance is going to be challenged, but I promise you this will benefit your core strength, your balance and bring your game up.
The first thing we’re going to do is practice the hip hitch, so hands on your hips and put all your weight into one foot and float the other toe off the ground. Try not to touch your toes to the ground if you can, and what you’re doing is dipping one hip and then hitching it up using the muscles around your waist. Try to do five on each hip.
From here, we’re going to do a really modified or mild version of a single leg deadlift. Pull the belly button back towards the spine, reach that heel behind you, reach the hands forward for a bit of counterbalance and you’re going to hinge forward at the hip to a superman position.
Once you’re finished the movement stretching that heel back, stretching your fingers forward, you’re going to bring the knee forward so just like a running movement.
If you have any questions throughout the Challenge, email Fiona or send her a message on Instagram, Facebook and use hashtag #mkt21days to let us know how you are getting on with the Challenge!