Pendulum Time!

Now we are going to move back down toward the hips. Find a machine or device in your gym that will allow you to pendulum your legs by resting your arms firmly on a sturdy surface. Your legs should be able to hang down and not contact the floor or another surface. Similar to the shoulder swinging, we are going to begin by pushing the hips backward and forward. Once you get a feeling of being loose (you should be warmed up from the earlier hip exercises) begin a circular pattern to either the left or right. Feet should remain together while completing these circles. Once you’ve completed a few revolutions your momentum should begin to carry you through the rest. Count out around fifty revolutions in one direction before resting for a minute or so. Begin the next set by starting in the opposite direction. Attempt these exercises two to three times in each direction with a minute in between for rest.

While in the position you are in you can also mimic the exercises performed earlier in a bilateral sense, by swinging both legs in opposite directions as if you are running on air. You may not experience much fatigue during this exercise, so perform it for as long as you feel comfortable. As with the other exercises do not strain your muscles by stretching too far on the first few repetitions. Gradually work yourself into it until you are able to complete long strides effortlessly. In addition to these exercises, you can take small weight dumbbells (1-5 pounds recommended) and hold one bulb of the weight in your hands. Slowly begin to rotate the dumbbell in circles at your wrists, eventually allowing the weights to rotate the wrists. You will be working the flexor and extensor muscles in the wrist and will feel fatigue with a few revolutions. You can immolate the same repetition and time allowance as with the other exercises as well.

These exercises are just a few examples of how to put positive strain on your muscles and get a good workout without raising the heart rate too high, if high heart rate and blood pressure could be an issue for you. Typically individuals complain about atrophy or fatty areas around hips and arms and lack of shoulder definition as a wish when beginning workouts.