August 15, 2018

Moving Warm Up Stretch

Fit Body:

Moving Warm Up

A proper workout warm up means moving your muscles continuously for 8-10 minutes. The purpose of a warm up is to do exactly that, prepare your body for the work of an upcoming workout. Any activity that circulates your blood, increases heart rate and breathing, and moves several muscles qualifies. Try this moving single knee to chest warm up stretch before your next walk or run. Begin by taking a step with your right foot, then bring your left knee up hugging it to your chest for one second. Lower your left knee and take a step with your left foot. Then, bring your right knee up and hug it to your chest. Lower, and step forward. Repeat walking forward and lifting your knee.

 

 

Master Your Squat

Fit Body:

Master Your Squat… First

The Squat exercise is a foundation exercise for countless moves. Once you master proper form, adding in weight combo exercises, balance and agility challenges and even flexibility moves, will keep workout boredom away. Master your squat form first though to prevent injuries and increase exercise effectiveness.

Begin standing with your feet hip-width apart. Bending from your knees and hips, lower your body until your hips are just about level with your knees. To allow the sit-back angle, bring both arms forward to counter-balance your weight. Both feet should be flat on the floor. Both knees should be lined up over your ankles. Your hips should be back. Both shoulders should be down and back with your spine lined up (your spine should not be vertical, but should be in proper alignment.) Your chin should be slightly down toward your chest further insuring proper spinal alignment, which includes the cervical spine of your neck.

Crunch-less Abs

Fit Body:

V Sit Abdominal Exercise

Strengthen your abs and core with this crunch-less ab exercise. Begin sitting on the floor, with both legs out straight in front of you. Bend both knees, lean back slightly and place both hands on the floor for support. Pull your belly button in and keep your torso in proper alignment. In one motion, lift both feet up off the floor. Hold for a count of 20 seconds, and then release. Begin with 5 reps.

 

*Consult your physician before performing exercise.

 

 

Strong Shoulders and Core

Fit Body:

Kneeling Arm Raise for Strong Shoulders and Core

Do this all in one exercise to strengthen your shoulders and core. Here are your form pointers for the Kneeling Arm Raise exercise: Begin on your hands and knees on the floor. Hold a weight in each hand. Make sure each hand and weight is securely placed on the floor. Keeping your torso still, lift your right arm straight out the side of your body about six inches. Do 10 reps, then release. Next, lift your left arm straight up out to the side of your body. Do 10 reps. Be sure to keep your shoulders pulled down into your body and your back straight during the entire range of motion.

 

*Consult your physician before performing exercise.

Floor Bridge for Leg Strength

Fit Body:

Floor Bridge for Leg Strength

Build leg strength with a Floor Bridge. Lie down on your back, bend both knees with your feet flat on the floor. Squeeze your glutes, press through your heels and then lift your hips straight up about six inches. Pause for one second, then slowly lower. Begin with 10 reps.

 

*Consult your physician before performing exercise.

How Creative Is Your Cardio?

Fit Body:

How creative is your cardio?

To qualify as cardiovascular exercise your movement must be continuous, moving many muscle groups at once, and sustained long enough to elevate your heart rate. What does this mean? Just about anything goes! Get creative by creating your own cardio. Look no farther than your own living room, backyard, local park, community track or walking path. Where can you step up and down? What can you use to hold and squat? On what hill can you jog repeats? What provides a unique balance or agility challenge? Look at your surroundings with an eye for fitness!

 

Strong Arms

Fit Body:

Lying Tricep Press for Strong Arms

Build strong arm muscles, shoulders and abs with the Lying Tricep Press exercise. Begin lying down. Hold one weight in each hand. Lift the weight over your head, keeping your elbows directly over your shoulders. Next, keeping your upper arms straight up and down, lower the weight to the side of your head about 3-4 inches.  Then keeping your upper arms still, push your arms to straight to complete one rep. Start with 10 reps.

 

*Consult your physician before performing exercise.

Squat and Reach Exercise

Fit Body:

Squat and Reach Exercise

The squat is a functional exercise. A functional exercise means you perform the squat-motion many times throughout the day. This is the exact motion used to pick something up off the floor. Practice this motion with a Squat and Reach Exercise. Begin with your feet slightly wider than your hips. Bend your knees and hips, and sit back and down into a squat. Lower your body about six inches. Pause and reach your right hand forward and toward the floor, then return to standing to complete one rep. Repeat your squat and reach forward with your left hand, then return to standing. Do 10 reps total.

 

*Consult your physician before performing exercise.

At the Office Neck Stretch

Fit Body:

At the Office Neck Stretch

Tight neck and upper back muscles contribute to a forward-hunched posture. Take a break from sitting every hour and do this neck, shoulder and upper back stretch. Stand up tall. Inhale and pull your shoulders down and back. Exhale and drop your right ear toward your right shoulder. If comfortable, place your right hand on top of your right ear. Be sure you’re not pulling with your hand, but simply resting your hand. Then release. Next, inhale and pull your shoulders down and back again to set correct posture and alignment, and then exhale dropping your left ear toward your left shoulder.

 

*Consult your physician before performing exercise.

 

How’s your fitness dedication?

Healthy Mind:

Fitness takes dedication.

Not every workout will be easy, convenient or go as planned. However, every workout will be worth it.  ALWAYS. Why? Workouts gains are cumulative. Not one workout will make or break your fitness. Every little bit counts! So how do you stay dedicated to your fitness?

Every day when getting up, recommit to making fitness a priority, pushing through negativity and logging a high-quality workout. Consider every workout as Day 1.

Break down your goals, set mini-workout goals, split up workouts for time-challenged days, enlist a training partner, club, or group workouts.

Set periodic fitness tests or workout challenges in the form of races or community-events. You’re less likely to miss a workout when your ego is on the line!