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Free Exercise of the Week: Caterpillar – Level 4

March 11, 2010

Free Exercise of the Week


Bring the right knee in toward the chest and then rotate it outward, like a dog lifting its leg. Bring the knee down, and move the leg back to starting position. Repeat 20 times. (The movement comes from your hip, and the knee shouldn’t be lifted higher than your waist.) Next do six push-ups with leg raised as before. Rest for 15 seconds before repeating Moves One through Four with the other leg.

Please send me your comments!

This exercise is:

Good for the Brain: You need to concentrate in postural alignment, balance, core stabilization. Once that your challenged by the initial balance position your brain receives the command of performing a physical voluntary movement: Multitasking a balanced with a cognitive physical movement without losing postural alignment

Areas of the brain used: Balance (Balance, coordination, posture alignment), Frontal Cortex (voluntary physical movement), Motor Area ( area of the brain controlling that leg)

Good for your body:

When your body is in imbalance, you are training your core. This is exercise will improve your joints,  balance, elasticity and flexibility. besides you will be working your biceps brachii, pectoralis major and anterior deltoids as stabilizers

For more exercises CLICK HERE

3 Comments leave one →
  1. March 14, 2010 2:39 pm

    Hi Michael,
    The free exercises you offer with pic attached for a visual better understanding are absolutelly wonderful – thank you.
    Tried all you offered so far and it’s difficult to say whats better since I enjoyed them all! I absolutely love what you call ‘Strength training’; I feel muscle burning without much pain and its a great feeling! I seem to struggle in Eyes Closed ones – I do lose balance after third move while with eyes open the same exercise is performed beautifully!! That doesn’t make me happy…why can’t the strength that lies within me as a human being help me overcome such challenge? I should be able to master the Eyes Closed exercises better in time after a while via routine exercise, correct?

    • March 15, 2010 3:46 pm

      Dear Venus…

      thanks so much for your great feedback. I have been working really hard to design exercises that will challenge you cognitively and physically. With reviews like yours I strive for excellence. Thanks again!

  2. March 15, 2010 4:38 pm

    That is correct Venus. You will become better with practice. Now, remember the eyes open are challenging as well, they should never feel easy. If you feel them easy, you may not do them correctly. I feel the eyes open challenging. Now when comes to the eyes closed clearly you lose the balance for a simple reason: Mindset. You need to concentrate before you execute the movement and have a clear mindset it can be visualizing a telephone poll, visualize yourself in the mirror and once that the pillar (balance) is set is what you call “inner strength” will help to maintain a solid structural balance to execute the exercise…I hope this helps and let me know how it goes.
    Michael Gonzalez-Wallace

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