5 Exercises On One Foot

by | Jan 25, 2017 | Entertainment, Hillel Ontario, On One Foot | 0 comments

Workout 1: The Single FOOT Glute Bridge

Lie on your back, hold one leg straight up in the air, and bend the other leg so your foot is flat on the floor. Push your hips up with the foot flat on the ground. Your body should form a straight line from the knee of the grounded foot up to your shoulders. You should be lying on the ground, balancing yourself on one foot.
Lower your hip back to the ground and repeat 10 times.
Do the exercise again and switch FEET. The FOOT that was grounded at first will be up in the air this time, and the leg that was straight up in the air will be bent with the foot flat on the ground.

work-out-one

Workout 2: The Single FOOT Hop

Stand on your right foot with your left leg bent, so that you’re standing on one foot. Hop to your right and then hop back to your starting point. Your left foot should be off the ground the entire time. Repeat this 10 times and then switch feet, with the left foot on the ground and the right leg bent.
If this exercise is too easy, you can increase how far and high you are jumping, without changing the speed.

work-out-two

 

Workout 3: One Leg Squat

For the One Leg Squat you will have to stand with your back to a chair. Stretch your left leg out in front of you, so your left heel is just lifted off the floor and you are standing on one foot. Next, lower down by bending your right knee until your bottom just slightly touches the chair behind you. Hold this position for 10 seconds. With the strength of your right leg (don’t touch the chair!) you will now push yourself back up to standing so your right leg is completely straight. Repeat this 3 times.
In order to even it out, start the exercise from the beginning and switch feet.

work-out-three

 

Workout 4: The Single Leg Deadlift

Put your body weight on your right FOOT, and lift your left leg straight behind you. Raise your left leg and lean forward with your arms towards your right FOOT in order to stay balanced. Make sure that your body forms a straight line from the heel of your left FOOT to your neck, while you’re standing on one foot. Hold that position for a few seconds and squeeze your bottom before you lower your leg left to rest. Repeat this exercise 8 times, then switch sides.

work-out-four

 

Workout 5: The Half Moon Pose (this one feels too complicated)

This Yoga pose is also called the “Ardha Chandrasana”. You will start from a high lunge with your left FOOT forward. Put your body weight on your straight, left leg, while straightening the right leg up parallel to the floor. You should be standing on one foot. Now place your left hand under your left shoulder, while placing the right hand on your right hip. Move your right arm straight up, so that your hand is pointing to the ceiling. Take 3-5 breaths, then slowly put both hands back on the floor and return to a high lunge. Repeat this position on your other side.

work-out-five

Something New

Something New

The fall post-holiday period is always a good time for launching new things. To the extent we’re not completely exhausted, our five-day work weeks are back (instead of five days of work crammed into three-day weeks), and we’re able to get into something of a rhythm and build momentum in moving toward specific goals.

Adding to the sense of newness and adventure, the third post-holidays Torah portion of Lekh Lekha, which was read this past Shabbat, begins with Abraham receiving divine instructions to leave his home and begin a journey to a new land.  Commentators highlight the uncertainty inherent in the command’s wording: instead of being directed to a specific place, Abraham, at least initially, is told to go “to the land that I will show you,” a vague and undisclosed destination. While he is promised blessings galore for his obedience, setting out requires an element of faith and quite a bit of trust as he leaves his home land and father’s house for somewhere new.

While it’s certainly several orders of magnitude smaller than the journey Abraham undertook, Hillel Ontario is trying something new this week: we’re introducing a new section to our regular newsletters and will be including a d’var Torah to showcase our students’ and staff’s skills and present our readers with a bit of Jewish learning. We hope you’ll find these commentaries inspiring and meaningful and that they’ll provide a glimpse of the Hillel Ontario community that spans our nine campuses.

A Message from Hillel Ontario’s Student Presidents

A Message from Hillel Ontario’s Student Presidents

Dear students, parents, supporters, and other members of the Ontario Jewish community,

We are writing to you as the Hillel presidents representing nine universities across Ontario. 

We are often asked what it’s like to be a Jewish student on campus. And, in previous years, we would have taken a more upbeat approach to answering that question. The truth is that things have changed over the past 5 months.

Prior to this spring’s war in Israel, we had never experienced the level of vitriol and backlash that we did recently. We were caught off guard. Many Jewish students lost friendships and severed connections that had been created over many years. Our mental health was stretched to the limit; we have felt burnt out, isolated and anxious.  Even now, with autumn upon us, we are still feeling the exhausting effects of a summer spent advocating for the well-being of our fellow Jewish students. 

Walking back onto campus this week, it was difficult to see some students obviously (and understandably) anxious – both because of the pandemic, and because of the antisemitism Jewish students have experienced over the past several months. At the same time, we also feel more empowered than ever to proclaim pride in our Jewish identity, bolstered by the tremendous support we have felt from across the community.  

Whether you are a first year student, a parent, a sibling, an alum, or simply a member of the community concerned about what seems like an endless barrage of attacks aimed at Jewish students on campus, we want to assure you that as Hillel presidents, we are deeply committed to our roles and responsibilities. We hear your concerns. And, we are proud to serve the current and future Jewish students we support.  

We are working to build relationships with student governments, clubs, interfaith groups, faculty, and administrators on each of our campuses. We continue to empower our peers to learn, to educate, and to advocate for the issues close to our hearts. And, we continue to provide a safe and welcoming community for Jewish students, both on and off campus. 

We also seek to increase resources and staff available to our students so that no one feels unsupported or ill-prepared. We want Jewish students to feel like they can be their entire selves without having to hide a Magen David or avoid conversations about Judaism, Zionism or Israel. 

As we move into a new Jewish year and a new school year, we wish we could say with more certainty exactly what is to come in the next few months. However, it would be naive to do so. Instead, we would like to take this opportunity to commit to you that we will continue to have challenging, but necessary, dialogue with allies across campus. We will continue to support our peers when they feel uncomfortable. And, we will continue to ask for help when we need it. 

Time and time again, our collective history has proven that in a proud, empowered, and united community there is strength, and that from one another we can draw resilience. 

L’shana Haba on quieter, more inclusive campuses. 

Ariel Oren, Guelph Hillel
Evan Kanter, Hillel Student Leader Representative, Hillel UofT
Nathaniel Katz, Queen’s Hillel
Shira Miller, Hillel Laurier
Danielle Lebowitz, Hillel Waterloo
Hannah Silverman, McMaster Hillel
Jordan Goldenberg, Hillel Ryerson
Isabel Borisov, Western Hillel
Nicole Bodenstein, York Hillel

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