your meals & moves! taylor s.

by Janetha on February 8, 2010

in meals

Hello Meals and Moves readers!  First off, thank you to Miss Janetha for allowing us all to guest post on her blog!

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  • my name: It’s Tay here, over from Taydor Tott!
  • where i live: California
  • my blog: Taydor Tott
  • my move:
  • Throughout all of college I was an avid runner. It was my pure love! But then about 10 months ago – knee pain hit me and I’ve been struggling ever since. After numerous doctor visits, and physical therapy appointments, I was finally instructed to strengthen my weak hips! Here are the specific moves I was instructed to do daily. (And please ignore my random attire – I normally don’t exercise in a sweater! Haha)

    1. One-legged squat (3x 20 reps each side)

    As you sink into a one-legged squat, reach forward with your other foot, as if you were about to step forward.

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    As you rise back, bring your foot all the way up.

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    And squat again as you reach your leg to the back.

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    Make sure to focus on:

    • Keeping your hips/waistband of your shorts in a straight line – do not let your opposite hip drop
    • Keeping your squatting knee in line with you 2nd toe – do not let it roll inward.

2. Power clam – 3x 20 reps on each side. Work up to 2 minutes straight on each side.

Start on your side on your elbow, hips up, knees closed together.

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Lift your top leg up into an open "clam" position, with ankles still touching, then kick your leg backwards.

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Return to "clam" position, and lower knee back down.

3. Plank leg lift – 3x 10 reps on each side

Start in plank position. Tighten the butt and lift left leg. Lower and repeat with right leg.

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4. Hamstring curl – 3x 20 reps each side

Start with one leg lifted backwards, foot twisted so you’re pointing your heel out.

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Curl leg up

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This one is just to give my hamstring a little work.

So there you have my strength exercises! They are tough and my hips are always shaky/weak after the power clam!

And feel free to stop on by Taydor Tott anytime!!

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Christine Hubal February 8, 2010 at 11:25 am

Thanks for the detailed explanation of these exercises. My knees really, really neeneeded that!

Michelle February 8, 2010 at 3:38 pm

You have awesome legs!!!

Deb (Smoothie Girl Eats Too) February 8, 2010 at 10:48 pm

so interesting…I have heard that knee pain is related to hips/glutes etc. Amazing how we are wired! PS Love your bed-spread.

Susan February 9, 2010 at 7:38 pm

I have weak hips too, so happy you shared a series of exercises! I am SO trying that power clam, and I swear it’s not just because it has an awesome name :P

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