April 24, 2024

Build Your Bridge Exercise

May 24, 2018 By Leave a Comment

Fit Body:

Build your bridge exercise for leg and core strength.

Begin lying on your back with both knees bent and your feet flat on the floor. Pull your belly button in toward your spine, squeeze your glutes and lift your hips up about 6 inches. Maintain this position, and lift your right foot up off the floor. Slowly lower your right foot to the floor. Keep your hips up and lift your left foot up off the floor, and then lower your left foot to the floor. Do 10 reps total, and then release your hips to the floor.

 

*Consult your physician before performing exercise.

 

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Are You Up For a Double Ab Challenge?

February 6, 2018 By Leave a Comment

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.

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Arms and Core!

January 11, 2018 By Leave a Comment

Fit Body:

Tricep Kickbacks

Strengthen your arms with this tricep exercise. This exercise also strengthens your upper back posture muscles, as well as your core because of working one side of your body at a time. Here’s how:

Begin kneeling with your right knee on a chair. Place your left foot flat on the floor. Hold a weight in your left hand. Place your right hand on the chair so your back is flat. Lift your left arm so it is parallel to your torso and the floor. Bend and extend your elbow. Do 10 reps. Repeat holding the weight in your right hand.

*Consult your physician before performing exercise.

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Push Ups for Strength

December 27, 2017 By Leave a Comment

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.

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Abs in a Chair

December 14, 2017 By Leave a Comment

Get Fit Quick Tip:

Seated Ab Exercise

Not all ab exercises involve a crunch on the floor. Target your abs in chair by performing this exercise super slow and controlled. This ab move strengthens your entire core, as well as your hip and thigh muscles. Form is important however, so be sure your posture is spot on. Begin seated on the front part of your chair with both feet flat on the floor. Sit up tall and place both arms across your chest. From your hips and keeping your back aligned, slowly lean back about 4-6 inches. Pause to break momentum, and then pulling your belly button in toward your spine, move your torso forward until you are sitting up straight again. Start with 10 slow and controlled reps. If you’d like a intermediate move, lean back, pause to un-weight your torso on the back of the chair for one second, then return to your starting position of sitting up tall.

 

*Consult your physician before performing exercise. This is not for those with low back injury concerns.

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Core and Leg Strength in 1 Exercise

November 30, 2017 By Leave a Comment

Get Fit Quick Tip:

Donkey Kick Exercise for Core and Leg Strength

Build total leg and core strength with this floor exercise. Begin on your hands and knees. Keep your back aligned, torso stable and belly button up tight. Lock your shoulders down into your body. Lift your right leg up off the floor, and bend your knee. Push your heel up toward the ceiling about 6 inches, then lower. Do 10-15 reps, then release. Repeat lifting and lowering your left leg.

 

*Consult your physician before performing exercise.

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Challenge Your Core

November 21, 2017 By Leave a Comment

Get Fit Quick Tip:

Reverse Plank for Core!

Begin seated on the floor. Place both hands flat on the ground just under your shoulders. Place both feet flat just forward of your knees. Lift up your hips. Hold for 10 seconds. Pull your shoulders down into your body, squeeze your glutes and pull your belly butting in toward your spine.

 

*Consult your physician before performing exercise.

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Strengthen your Core!

November 9, 2017 By Leave a Comment

Get Fit Quick Tip:

Strengthen your Core!

A strong core or center is important for all activities of daily living. We often carry items with only one hand, which means your core has to be strong to counter-balance your body. This is an example of functional fitness. You should strengthen your body to be able to perform its functions more easily and more effectively. Here’s a functional exercise to strengthen your core:

Begin lying on your back. Place both arms flat on the floor along side your body. Lift both legs up off the ground and move them in a bicycling motion for a count of 10. The key is to keep your torso and hips from rocking or shifting weight from side to side. Breathe as you go and focus on keeping your shoulders down flat on the floor.

 

*Consult your physician before performing exercise.

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Isometric Abs!

November 1, 2017 By Leave a Comment

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.

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Power Up your Pushups

September 20, 2017 By Leave a Comment

Get Fit Quick Tip:

Power Up your Pushups!

Think of pushups as a moving Plank exercise. This exercise is as much about your core, as it is your upper body muscles. Keep your abs tight and body straight. Pull your shoulders down into your body and tuck your chin in. If you’re up for a challenge: Only push up half-way. Pause for one or two seconds, then immediately lower your body down into the next rep. For even more muscle work, do one set to fatigue (in good form) at the end of your workout.

 

*Consult your physician before performing exercise.

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