Core Exercise: Penguin Waddles

Instructions: 1. Set up 4 markers/dots in a square and stand on the back dots. 2. Practice shifting your weight from one dot fully to the other dot in a pendular motion leading with shoulders. 3. As you shift to the right leg lift your arms to the front and as you shift back to the left, bring your arms out to the side. 4. Repeat the arm swings as you shift your weight from one side to the other. Notes: If you are unsteady, practice touching your shoulders to each wall in a corner for additional support. Once shift and arms are mastered, introduce the travelling turn. Keep the arms strong. Avoid bending sideways at the hip or abducting legs to shift weight. If it doesn’t ‘burn’ in your hips you are not shifting far enough!