May 23, 2018

Are You Up For a Double Ab Challenge?

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.

Push Ups for Strength

Get Fit Quick Tip:

Bench Pushups

Bench Pushups are a great exercise to challenge your upper body and your core. Using the bench is also an effective option to reduce tension on your neck and shoulders, and still reap the strength benefits of push ups. Begin with your hands slightly wider than shoulder width. Extend your legs so you are on your toes only, and hold your body straight. Bending from your elbows, slowly lower your chest toward the bench. Pause for one second to break momentum. Next, extend both arms and return to your starting position to complete one rep. Do ten reps.

 

*Consult your physician before performing exercise.

Strengthen Your Core

Get Fit Quick Tip:

 Ab Tuck 

To build core strength implement this ab exercise into your routine. Begin seated on the floor. Lean back slightly and lift both legs up off the floor, then extend your knees. Hold both arms straight out in front of you to stay balanced. Next lift your torso, and bend both knees pulling them in toward your chest. This completes 1 rep. Start with 10 reps.

 

*Consult your physician before performing exercise.

Build Upper Body Strength

Get Fit Quick Tip:

Build Upper Body Strength with the Standing Shoulder Press

The Standing Shoulder Press strengthens your lifting muscles of your upper body, as well as your core. So if you’re having to lift and carry heavy items during the day, this exercise is for you. Choose a weight that allows a controlled 8-12 reps.

Begin standing in neutral posture with your knees slightly bent. Bend your elbows so the weights are in front of your shoulders, with your palms facing in. Pull your shoulders down and back. This is your starting position. Keeping your forearms vertical, push the weights straight up overhead so the weights are level with the top of your head, keeping your torso stable. Pause for a second to break momentum, and then slowly lower the weights to your starting position. As you build strength, lift the weights all the way overhead stopping just short of straight arm.

 

*Consult your physician before beginning exercise. This exercise is for those without injury concerns.

Master Your Squat!

Get Fit Quick Tip:

Master Your Squat Exercise…First.

Work your legs and core all in one move with a squat. Mastering proper form on your squat opens the door to endless additional variations. The squat is also a functional movement, meaning you stand up and sit down countless times during your daily activities. So having adequate strength to do so properly means a reduced risk of injury.

Begin by standing with your feet hip-width apart. Extend both arms straight out in front of you to help counter-balance sitting back. Bending from your knees and hips, sit back and lower your body down about 6 inches to start. Stand up straight to complete one rep. Here are you essential form points:

Keep your shoulders down and back.

Keep your chin parallel to the floor and ears directly over your shoulders.

Maintain neutral pelvis.

Pull your belly button in.

Maintain knee alignment over your ankles.

 

Consult your physician before performing exercise.

Your Posture: Avoid the Hunch!

Get Fit Quick Tip:

Suffering from tight and sore muscles at your desk? Your posture may be to blame! Avoid the hunched over slump by doing 3 daily posture-reset exercises. Begin each by sitting up tall with your core engaged and feet flat on the floor.

Do each of the following exercises daily:

1. Pinch your shoulder blades together, then release. 5 reps.

2. Inhale/Pull your shoulders up to your ears. Exhale/Pull your shoulders down and back. 5 reps.

3. Place both hands behind your head. Pull your elbows wide and pull your shoulders down and back. 5 reps.

 

*Consult your physician before performing exercise.

Add Function to your Fitness

Get Fit Quick Tip:

Get Functional!

If you’re having trouble lifting or carrying, try adding a Squat with a Bicep Curl to your workout routine:

Stand with your feet hip width apart. Hold a weight on either side of your body. Bending from your knees and hips, lower your body down about 12 inches, keeping your elbows straight. Upon standing up, bend both arms into a bicep curl. Repeat the squat and extend your elbows again.

If you’re having trouble bending or reaching, add a One Leg-Hold and Reach to your exercise outline:

Stand on your right leg only. Stabilize your torso and reach your arms forward, without losing your balance. Hold for 2-3 seconds, then return to your standing upright position. Do 10 reps. Then, switch and stand on your left leg only, reach forward and hold.

 

*Consult your physician before performing 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.

Ab Tuck and Crunch

Get Fit Quick Tip:

Ab Tuck and Crunch

If you’re looking to challenge your abs, try this move. Begin lying flat on the floor, next lift up your upper body with your arms in front of you for balance. Then, lift both legs up off the floor to your starting pike position. Next, exhale and pull both knees into your chest while stabilizing your torso in the incline position. Inhale and return to your staring pike position. Repeat 10 times.

 

*Consult your physician before performing exercise. This exercise is for those without injury concerns.

Do this strength exercise…

Get Fit Quick Tip:

Bridge for multi-benefits!

Do this exercise to strengthen your core, and lower body.

Here’s how to begin: Lie on your back. Place both arms straight along side your body, flat on the floor. Maintain your neutral pelvis position, then gently lift your hips up off the floor. Hold for 10 seconds, then release. Build to 10 reps.

 

*Consult your physician before beginning exercise.