Fit Body:
Double Ab Challenge!
Double up on your ab challenge with this crunch-plus exercise. Begin lying on your back on the floor. Hold a stability ball between your ankles and knees. Next using both legs lift the ball up off the floor and stabilize your hips and legs. Then perform a traditional abdominal crunch. Holding your legs still while performing a crunch adds an extra ab challenge.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Flutter Kicks for Abs!
Bored with your Ab Exercise? Try this!
Lie on your back on the floor. Stabilize your midsection by pulling your belly button in toward your spine and maintaining neutral lumbar position. Lift both legs up off the floor, alternating. Match each lift and lower with an inhale or exhale. Start with 10 reps.
To progress: Lift both legs up off the floor and cross your ankles in a scissor kick.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Mountain Climbers!
If you’re looking for a multi-beneficial exercise to add into your routine, meet Mountain Climbers! With core and cardio benefits, mountain climbers challenge the stabilizing muscles of your abdominals as well as require many muscles to work together at the same time resulting in elevated heart rate. Begin with 10-20 repetitions, adjusting the technique to your desired intensity. Mountain climbers are for intermediate exercisers, without injury.
Here’s how to get started:
Begin in a plank position on the floor. Place your hands flat on the floor, directly below your shoulders. Place your toes on the floor, with your body straight and parallel to the floor. Maintaining proper spinal alignment, hop your right foot up toward your right hand, briefly touch your right foot (toes only) to the floor. Next at the same time, return your right foot to starting position and hop your left foot up toward your left hand, briefly touch your left foot to the floor, then return to your starting position. Repeat alternating until all reps are completed.
*Consult your physician before performing exercise.
How long would your house last with a weak or unstable foundation? It’d be only a matter of time until the external structures crumbled. Building a strong foundation in our body works the same way. The foundation of how our body functions is generated from our center or core. Our arms and legs are simply levers tied to our core.
Often in the gym you’ll see exercisers performing countless crunches and low back extensions. However, an additional function of our core that if often neglected is the function of preventing us from moving, in other words stabilizing our core against movement involved in daily activities. For example, when we’re carrying a heavy suitcase in one hand only, our core muscles are responsible for preventing us from tipping over.
The following exercises are for intermediate and advanced exercisers and those without injury. As always, consult your physician before beginning any exercise. Breathe through each exercise.
Modified Plank- Similar to a modified pushup position. An optional position is on your knees and elbows, instead of knees and hands. Keep your back straight and pull your belly button up. Pull your shoulders down away from your ears and tuck your chin in. Begin by holding for 10 seconds. For more of a challenge, progress to 30 seconds.
Full Plank- Instead of positioning on your knees, position on your toes and elbows or hands.
Full Plank and lift one foot- Begin in the same position as the Full Plank. Lift and hold one foot a few inches off the ground.
Plank and lift one leg and one arm- Begin in the same position as the Full Plank. Lift one foot and hold a few inches off the ground. For more of a challenge, lift and hold the opposite-side elbow or hand off the ground.
Side Plank- Position your body on your side. Lift your body so only your elbow/forearm or hand and side of your foot is on the ground.
Side Plank and lift top leg- Begin in the same position as the Side Plank. Lift the top leg up and hold.
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