5 New Moves for the New Year

Editors of FitBump
Dec 29 2014
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Starting and abandoning a New Year fitness commitment is familiar territory this time of year. But sometimes all it takes to stick with a routine is the addition of a few key moves that shake things up a bit. Here are five to try, courtesy of certified personal trainer Joanna Castro at Body Space Fitness, that work multiple muscles efficiently, whether you’re getting fit to conceive, are already pregnant (we were 28 weeks along in these photos) or a new mom.

Hip, Shoulder and Chest Warm-Up

Why Do It: To open up the hips, inner thighs, chest and shoulders.

Kneel on a pad or a mat with left knee bent at a 90-degree angle and arms at sides. Inhale.
Hip, Shoulder and Chest Warm-Up

As you exhale, take a step forward and raise your arms so your biceps are in line with your ears. Plant your left foot on the floor in front of you in a lunge position. Push from your heel back to the starting position. Repeat 10 times.
Hip, Shoulder and Chest Warm-Up

Next, from the original starting position, place arms straight in front of you at shoulder height with palms touching. Inhale. As you exhale, take a step with your left foot out to the side and open your arms in a T. Return to the starting position. Repeat 10 times. Switch to the right side and repeat the entire cycle.
Quadruped

Why Do It: To open up your chest even more—and to help forget all that time spent hunched over a desk.

Begin on all fours with shoulders over wrists, hips over knees and feet and knees in line with hips. Engage the abdominals by pulling the navel to the spine.
Quadruped

Reach your left arm under your right shoulder while keeping the rest of your body as stable as possible.
Quadruped

Extend your left arm up to the ceiling while keeping the rest of your body as stable as possible. Feel the stretch in your chest. Perform 3 sets of 12 to 15 repetitions on each side.
Stability Ball Bridge

Why Do It: To give the core and the glutes some quality attention.

Tip: If you are 5 feet 7 inches or shorter, use a 55-centimeter stability ball; if you are 5 feet 8 inches or taller, use a 65-centimeter ball.

Sit on a stability ball. Walk your feet out until your shoulders are supported on the ball. Your hips should be extended and your heels planted firmly on the floor. Place your hands behind your head.
Stability Ball Bridge

Inhale and dip your hips so your glutes touch the ground. Exhale and bring your hips back up to the top, squeezing your glutes. Keep knees and feet in line with hips. Perform 3 to 4 sets of 10 to 15 repetitions.
Body Weight Squat

Why Do It: Because not loving squats isn't a good enough reason to skip them.

Stand with feet hip- or shoulder-width apart with your weight planted firmly in your heels and arms at your sides.
Body Weight Squat

Inhale as you lower yourself down and reach your hips back, as if you are aiming for a seat behind you. Heels should be planted on the floor. Keep your knees in line with your toes. Bring arms up to shoulder height at the bottom of the squat. Exhale as you return to standing, squeezing your glutes at the top. Perform 3 to 4 sets of 15 to 20 repetitions.
Single-Leg Reach

Why Do It: To improve balance, as well as strength in the core and the back side of the body.

Stand with feet together and arms at your sides. Take a small step back with the right foot. (The toes of the right foot should be a bit past the heel of the left foot.) Raise the right heel off the floor and extend arms to shoulder height. Support your weight on the inside of your left foot and heel. Inhale and raise your right foot up behind you, as if you are trying to push a wall away with your heel. Hinge forward at the hip, keeping your right arm at should height. Find a fixed point on the floor in front of you and reach for it, keeping your neck in line with your spine. Exhale as you come back up to standing, squeezing your glutes at the top. Perform 3 to 4 sets of 12 to 15 repetitions on each leg.