December 18, 2018

Tone up your arms and posture muscles

Fit Body:

Tricep Kickback

Tone up your arms and posture muscles with this one exercise. Begin by holding a weight in each hand. Bend forward slightly from your hips, keeping your back straight. Bend both knees. Hold your elbows into your waist. Next, extend both arms straight back. Pause for one second. Then, bend both elbows again, keeping your upper arms in place. Repeat for 10-12 reps.

*Consult your physician before performing exercise.

Floor Bridge for Leg Strength

Fit Body:

Floor Bridge for Leg Strength

Build leg strength with a Floor Bridge. Lie down on your back, bend both knees with your feet flat on the floor. Squeeze your glutes, press through your heels and then lift your hips straight up about six inches. Pause for one second, then slowly lower. Begin with 10 reps.

 

*Consult your physician before performing exercise.

Strong Arms

Fit Body:

Lying Tricep Press for Strong Arms

Build strong arm muscles, shoulders and abs with the Lying Tricep Press exercise. Begin lying down. Hold one weight in each hand. Lift the weight over your head, keeping your elbows directly over your shoulders. Next, keeping your upper arms straight up and down, lower the weight to the side of your head about 3-4 inches.  Then keeping your upper arms still, push your arms to straight to complete one rep. Start with 10 reps.

 

*Consult your physician before performing exercise.

Abs in a Chair

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.

Strong Shoulders =Better Posture!

Get Fit Quick Tip:

Strengthen your Shoulders!

Strong shoulders improves posture. Start with this Kneeling Reverse Fly exercise:

Begin on your hands and knees. Without weight, lift your right arm straight up to the side of your body. Keep your torso stable and don’t rotate your shoulders or hips. Do 10 reps, then release your right hand back to the floor. Next, lift and lower your left arm. Do 10 reps. When you have mastered correct form without weight, try lifting a small weight. This is an exercise where proper technique and form is paramount, not the amount of weight or even reps. Take your time, go slow and learn the proper movement pattern before progressing.

 

*Consult your physician before performing exercise.

 

Strengthen your Abs: Crunch…Plus!

Get Fit Quick Tip:

Crunch-hold with both legs up!

 

To target your core try this crunch exercise:

Lie on your back on the floor. Lift both legs up, with your knees over your hips and your lower legs parallel to the floor. Next, lift your shoulder blades up off the floor to establish your starting position. For more of a challenge, extend both arms straight off the floor along the side of your body. Hold this position for 2 deep breaths or 10 seconds, then release. Do 3-5 reps.

 

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

 

Ease Tension with this Back Stretch

Get Fit Quick Tip:

Ease muscle tension with this Back Stretch!

Leave muscle tension at the office with this total back stretch. Begin on your hands and knees on the floor. Inhale, tuck your chin into your chest and round your back. Exhale, lift your chin and arch your back. Repeat 3-5 times.

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

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.

Total Core Strength

Get Fit Quick Tip:

Leg Raises for Total Core Strength.

Lie on your back. Place your arms wherever most comfortable to help maintaining neutral pelvis. Lift your right leg up off the floor about 2 feet, maintaining core stability, slowly lower your right about twelve inches. Immediately lift your left leg and slowly lower. Repeat leg raises 10 times total. This exercise is for intermediate exercisers, without injury concerns.

 

*Consult your physician before performing exercise.

Stand and Stretch

Get Fit Quick Tip:

Stand and Stretch!

Don’t have time to sit or stretch on the floor? You don’t need too! Do this standing stretch to ease sore legs and back tension. Stand on your right leg only. Keeping your torso straight, lift your left leg up. Using one or both arms hug your knee in toward your chest. Hold for 10-30 seconds, then release. Repeat standing on your left leg only.

 

*Consult your physician before beginning exercise.