January 21, 2019

Isometric Abs!

Get Fit Quick Tip:

Ab-Hold Exercise!

Isometric exercise means your muscles are holding a position tight, without movement. Try an Isometric Ab-Hold exercise to strengthen your core. Begin seated. Place both arms along the side of your body for support. Next slowly lean back until you feel your abs engage. Next, lift both legs up off the floor. Breathe normally. Hold for a count of 10 seconds, then release.

 

*Consult your physician before performing exercise.

Ready to Challenge Your Plank?

Get Fit Quick Tip:

Plank with Shoulder Tap

Begin in a plank on your hands and toes. Next, keeping your body still, lift your right hand and touch your left shoulder, then return to the floor. Repeat, lifting your left hand and touch your right shoulder, return your hand to the floor. Do 10 reps, slow and controlled.

 

*Consult your physician before performing exercise.

Take Your Plank for a Walk

Get Fit Quick Tip:

Plank Walk!

Once you’ve mastered the plank, add a total core “moving” challenge. Here’s how: Begin in a pushup position, with your arms and legs straight and your torso straight.  Keeping your feet in place, walk your hands to your right 3-6 times. Maintaining proper posture and spinal alignment, walk your hands to your left 3-6 times to complete 1 rep. Drop your knees to the floor and rest 10 seconds. Repeat 3-5 total cycles.

 

*Consult your physician before beginning exercise.

Pushups= Total Body Strength

Get Fit Quick Tip:

Pushups for total body fitness!

Do pushups for total body strength and fitness. Core, upper body and lower body are all under constant tension to perform a pushup properly. Do pushups with your hands on a step, bench or the floor. Your legs can be straight with your whole body up off the floor, or place your knees on the floor to reduce abdominal muscle tension. Despite requiring no additional equipment, performing pushups properly calls for practice and awareness. Be mindful not to adapt two commonly seen compensating patterns:

Don’t hunch your shoulders! Keep your shoulders away from your ears. Drop your chin to your chest to keep your neck aligned with your spine.

Don’t sag in the middle. Pull your belly button up to your spine. Keep your leg muscles tight with your hips in line between your shoulders and your hips.

*Consult your physician before beginning exercise.