April 26, 2024

Isometric Ab Challenge

May 10, 2016 By Leave a Comment

Get Fit Quick Tip:

Isometric Abs!

Isometrics hold muscles under tension for a set period of time. Try this V-Sit for an isometric abdominal challenge. Here’s how:

Sit on the floor in proper spinal alignment. Pull your belly button in and keep your shoulders back and down. Extend both legs straight out on the floor in front of you. With a straight back, lean back slightly and lift both legs up off the floor about 6 inches to start. Extend both arms straight out in front of you. Hold this position for 10 seconds, breathing in your natural rhythm. Lower your legs and rest. Repeat 2-5 times.

 

*Consult your physician before performing exercise. This exercise is for intermediate/advanced exercises, and is not for those with injury concerns.

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Perfect your PushUp

March 29, 2016 By Leave a Comment

Get Fit Quick Tip:

PushUps!

Do traditional exercises like pushups still have value in your exercise plan? The answer is a resounding yes! Here’s why. Pushups incorporate all muscles of the body. Pushups use the core muscles how they are required to work during your daily activities, in a stabilizing capacity. Pushups build upper body strength.

Find a form of pushups that works for you. For example:

Wall Pushups. Stand facing the wall. Place your hands flat on the wall in front of you, about chest-level high and shoulder-width apart. Bend both elbows and lean into the wall. Keep your feet flat on the floor and keep your torso straight. Extend both arms and return to your starting position.

Bench Pushups. Place your hands in the center of a stable bench, with your body straight and toes on the floor. Bending both elbows, lower your chest toward the bench. Extend your arms and return to your starting position.

Floor Full Pushups. Place both hands flat on the floor with your hands slightly wider than your shoulders. Tuck your toes under and lift your body up off the floor.  Bend both arms and lower your chest toward the floor. Extend both arms to return to your starting position.

Floor Modified Pushups. Kneel on the floor. Place both hands flat on the floor in front of you about shoulder-width apart. Move your knees back slightly until your body is straight, with only your knees and hands on the floor. Bend both arms and lower your chest to the floor. Extend both arms to return to your starting position.

*Always consult your physician before beginning exercise.

 

 

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Core Defined by Tera Busker

February 5, 2015 By Leave a Comment

What is my core?

Your “core” is defined as your body minus legs and arms. The core is made up of approximately 29 muscles that include: the rectus abdominus, transverse abdominus, obliques, erector spinae, diaphragm, hip flexor group and the pelvic floor muscles.

Why should I strengthen my core?

What does the core have to do with working out? EVERYTHING!!!! When you are exercising
your legs and arms are doing the movements, but the core is really the star of the show. The core is the body’s best multi-tasker.

The Core:

• helps you stay balanced on inclines, declines and unstable terrain

• stabilizes the spine and keeps it erect

• acts as an “Internal Brace” by holding the ab muscles tight to support the back

• regulates your breathing

• assists in making your body move as efficiently as possible, which decreases the chance of injuries

If your core is weak it can lead to inefficient movements that could cause injuries or patterns of injuries. Strengthening this important area will lessen the chance of injuries, improve your posture and optimize your Overall performance.

How do I improve core strength?

Improving core strength is about selecting the right exercises for your individual needs.You are a unique individual, so your program will vary from the next person, but here are a few simple exercises that will start you down the right path:

Planks

1. Lie face down on mat resting on the forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Supermans

1. Lie on your stomach on a mat with your legs extended and arms extended overhead with palms facing each other. Relax your head to align it with your spine.

2. Exhale, contract your core muscles to stabilize your spine and slowly raise both legs a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly.

Birddogs

1. Begin on hands and knees with the back straight and the abs pulled in.

2. Lift the right arm up until it is level with the body and parallel to the floor.

3. At the same time, lift the left leg up and straighten it until it is also parallel to the floor.

4. Hold for a moment, lower and repeat on the other side, this time lifting the left arm and right leg.

Side Plank

1. Lie on your side on a mat with extended legs and stacking your feet one on top of the other.

2. Place your right elbow directly under your shoulder, align your head with your spine and keep your hips and knee in contact with the exercise mat.

3. Lift your hips and knees off the mat and keep head aligned with your spine. Keep your elbow positioned directly under your shoulder.

Hip Bridge

1. Lie on your back on a mat in a bent-knee position with your feet flat on the floor.

2. Place your feet hip-width apart with the toes facing away from you.

3. Gently contract your abdominal muscles to flatten your low back into the floor.

4. Exhale and press your hips upwards off the floor into extension by contracting your glutes. At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back.

5. Inhale and slowly lower yourself back towards your starting position.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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Pilates Anywhere By Chanda Fetter

April 1, 2013 By Leave a Comment

Owning a Pilates and Fitness Studio, I often hear my clients offer excuses as to why they can’t seem to stick to their program.  We all tell ourselves stories that help us explain away why we haven’t gotten something done when in truth we always seem to find a way when we really want something.  So my first piece of advice would be to change your story!  Likely this is a pattern that follows you beyond exercise, you must stop making excuses and take the small steps needed to improve the quality of your life, you deserve it!

The following three exercises can easily be done at home, in a hotel room or even in an office break room!  They will give you a boost of energy, reduce your back pain and tighten your tummy.  As always, consult your physician before beginning exercise.

Forced Exhalation Breathing – Sit up tall in your chair or lie down on the floor.  Place your hands between your ribcage and your belly button.  Take a long deep inhale through your nose, then exhale through pursed lips, pulling your abdominals in towards your spine while contracting your Pelvic Floor Muscles (otherwise known as Kegel or bladder muscles).  When performing the exhale you should make a “shhh-ing” sound to ensure the pressure is great enough to create the contraction needed.  Do this a minimum of 10 times then use this breath when performing the remaining exercises.  This generous flow of oxygen will do wonders for your brain as well as your abdominals.  Each time you perform this breath you will be engaging 80% of your abdominal wall!

Hundreds – Lie on your back with your legs in one of the following positions – knees bent / feet on floor making sure your lower back is in neutral position, knees bent with feet off floor / table top, or legs extended away from body on a 45 degree angle so as to stress the lower abdominal section.  Reach your arms long down the side of your body, bring your head and shoulders into a tight curl and pump your arms up and down so as to engage your back muscles, ie Latissimus Dorsi.  Using the forced exhale technique above, inhale for 5 pumps, exhale for 5 pumps and do for a count of 100. The curl is a constant, high hold.

Swimming – Lie on your stomach with your arm and legs stretched out like Superman/woman.  Extend long through your spine as you lift your arms and legs off the floor.  Be careful not to arch extensively into your spine but rather lengthen out of it.  Using the forced exhalation technique above flutter your arms and legs up and down for total of 10 breaths.

Chanda Fetter
IM=X Pilates, Owner

www.imxsb.net

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Total Body Workout! By Tera Busker

February 3, 2013 By Leave a Comment

30 x 3 Workout

This workout is fast, effective and FUN!!!!
30 seconds WORK, 30 Seconds REST, 30 Minutes (thus the 30 x 3) and you’re done. Complete this circuit 6 times for a great, full body workout. Be sure to consult your physician before beginning this or any exercise program.

 

30 Seconds: Squat/Shoulder Press
30 seconds: Rest
30 Seconds: Renegade Row Pushup
30 seconds: Rest
30 Seconds: Alternating Reverse Lunge with Rotation and Bicep Curl
30 seconds: Rest
30 Seconds: Tricep Extension with Hip Bridge
30 seconds: Rest
30 Seconds: Plank with Walkout
30 seconds: Rest
Repeat for a total of 6 circuits

Squat with Shoulder Press: Holding weights in both hands at shoulder height, lower your body into a squat. As you stand back up, raise weights straight over head in one smooth motion. As you lower back into a squat, lower weights back to shoulder height.

Renegade Row Pushup: Place a pair of dumbbells on the floor and set yourself up in pushup position, grasping the handles with each hand. Lower your body to the floor, pause, then push yourself back up. Once you’re back in the starting position, row the dumbbell in your right hand to the side of your chest, keeping your elbow close to your ribs. Pause, then lower the dumbbell back down and repeat with your left arm. Try to keep your hips from rotating while performing this exercise.

Alternating Reverse Lunge with Rotation and Bicep Curl: Hold dumbbells at your sides and stand with your feet hip-width apart. Step back with your left foot, and bend both knees to lower your body until your right knee is bent at least 90 degrees. At the same time, rotate your upper body toward your right leg and curl the dumbbells to your chest. Reverse the movement by lowering the weights and rotating your chest to face front, then return to standing. Repeat on opposite side.

Tricep Extension with Hip Bridge: Lying on your back with arms extended straight above your shoulders, lift hips off of the ground. As you lower the hips back to the mat, bend arms from the elbows only and lower weights down towards the ears. (Imagine putting earmuffs on and then taking them back off.) Repeat the motion by lifting the hips back up as you raise the weights.

Plank with Walkout: Set yourself up in a plank position on the elbows. Pull the navel in tight and keep the back and hips flat, step out to the side a few inches with your right foot, step out to the side a few inches with your left foot, step back in with your right foot and step back in with your left foot. Repeat. Try not to rock the hips as you perform this exercise.

Are you an advanced exerciser and want to take the workout to the next level? Here is a calorie torching version:
30 Seconds: Squat/Shoulder Press
30 seconds: Mountain Climbers
30 Seconds: Renegade Row Pushup
30 seconds: Jumping Jacks
30 Seconds: Alternating Reverse Lunge with Rotation and Bicep Curl
30 seconds: Mountain Climbers
30 Seconds: Tricep Extension with Hip Bridge
30 seconds: Jumping Jacks
30 Seconds: Plank with Walkout
30 seconds: Rest
Repeat for a total of 6 circuits

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

 

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5 Must-Try Exercises at the Gym by Gen Levrant

January 9, 2013 By Leave a Comment

One of the biggest challenges with a gym workout is not having a plan. Wandering around aimlessly between machines, doing a few reps here and there, resting for a bit and then maybe spending remaining time on whatever cardio machine is available is not an effective workout!

What’s the solution?
Here are my five must-try exercises to try at your next visit to the gym. They require little or no equipment, recruit every major muscle group and will give you a short, sharp effective workout without having to wait for any machine! (As always, be sure to obtain clearance from your physician before beginning this or any exercise regime.)

1: Pivot Clock Lunge
Alternative to: regular cardio warm up
Good for: warming up entire body three-dimensionally
Keeping one foot static, pivot the other foot forwards and backwards into a lunge. Repeat in every direction (as if you were lunging to each opposite number on a clock face) before swapping feet.

2: 3D Press Ups
Alternative to: regular press ups/chest press machine
Good for: core, chest, arms
Perform a regular press up (either full or on knees) but keep changing your hand position on each rep: wide, narrow, one hand forward, one hand behind…

3: Wide to Narrow Squats (with/without dumbbells)
Alternative to: leg press, squat rack
Good for: lower body, core, cardio
Perform a regular squat and jump your feet together as you straighten up. Squat again before jumping your feet to wide again.

4: One-legged shoulder press (with/without dumbbells)
Alternative to: shoulder press machine, sit ups
Good for: shoulders, core, balance/proprioception
Set your core and balance on one foot. Reach one arm at a time up. To hit all muscles of your shoulder and challenge your core further, keep changing the direction in which you are reaching: out to the side, across the body…

5: Air Jack Burpees
Alternative to: a long time on any cardio machine!
Good for: fat-burning cardio
Perform a regular burpee but once your feet have jumped towards your chest, perform an air jack: a star jump but off the ground. If this is too intense, try a regular star jump!

You are now armed with a new gym plan that means: no waiting around for machines, every minute spent in the gym will be effective, a fat-burning workout that can be done in minute intervals or a circuit (try 3 rounds of 15 reps of exercises 2-4), and a happier and less frustrated you!

Gen Levrant is a Faster Health and Fitness certified Personal Trainer and Advanced Functional Training Specialist. She operates out of a private studio in Southampton, UK. For more info please visit http://www.fasterpt.com/personaltrainer/personal-training-south-west/faster-personal-training-southampton/southampton-gen-levrant/. You can reach Gen via email at Gen@fasterpt.com visit her Facebook page or follow her on Twitter @PTGen

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