Get Fit Quick Tip:
Strong Legs and Core
Build stronger legs and a stronger core with this one move. Begin on your hands and knees. Place your hands directly below your shoulders, and your knees directly below your hips. Keeping your torso stable, lift and extend one leg so it is parallel to the floor. Lower your toes to the floor, then lift about 12 inches. Perform 10-15 reps lifting each leg.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Seated Hamstring Stretch
After your run is a great time to stretch out your lower body. Begin seated. Extend your right leg straight out in front of you. Bend your left knee and place your left foot on the inside of your right knee. Lift your chest and bend forward from your hips. Hold for 10 seconds, then release. Repeat with your left leg straight out in front of you, with your right knee bent.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Quality Crunches!
Do a quality-control check of your form while doing crunches.
Begin on the floor on your back with your knees bent and feet flat on the floor. Place your hands behind your head, with your elbows wide. Lift your chin off your chest. Slowly lift your shoulders up off the floor sliding your ribs toward your hips. You should feel the ab muscles engage. Exhale, and lift up 1-2 inches higher, that’s it. Pause at the top of your range of motion. Inhale, and slowly lower your shoulders to your starting point, not all the way to the floor. Pause at your starting point. Start with 10 reps.
*Consult your physician before performing 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.
Get Fit Quick Tip:
Incorporate the Stability Ball!
Incorporate exercises on the stability ball for a core challenge.
Sit on the ball. Lift your right foot up off the floor and extend your right knee. Hold for 10 seconds, then release. Next, lift your left foot up off the floor, extend your left knee and hold for 10 seconds. Release.
(Choose the appropriate size stability ball for your height and ability.)
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Get Strong with Step Ups!
Build strong legs with this challenging exercise. Hold a weight in each hand. Stand facing a stable bench or secure chair. Step up on the bench with your right leg only. Transfer your body up onto the bench. Slowly lower your body back to the floor leading with your left leg. Return to your starting position with both feet flat on the floor to complete one rep. Next, step up with your left leg, then slowly lower leading with your right leg. Begin with ten reps total.
A few form pointers:
Maintain proper spinal alignment with your shoulders down and back.
Maintain core stability holding your belly button in.
Control is key. Slowly lift your body, pause, slowly lower your body, pause. No bounce. No swing.
Exhale when you lift. Inhale when you lower.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Workout by Design.
Get what you need from your workout. Exercise is not a one size fits all approach. Just as your mood, energy and motivation changes, your workout approach can change with it. Do a body scan from head to toe, how are you feeling? Here are a few ideas to get started:
Need to de-stress? Try yoga.
Need to expend energy? Go for a run.
Want the motivation of a group? Take a cycling class.
Need to exhale? Join a stretching class.
Looking for peace and quiet? Try hiking.
Get Fit Quick Tip:
Pushups…To Go!
Choose any solid and stable surface and crank out a set of 5-10 pushups. The sink, counter, desk top, back of a chair, hood of your car, park bench, all provide great surfaces to add fitness into your day. The key is to maintain good posture with your back straight. Here are a few progressions if you’re looking for variations:
Lift and hold one foot up off the floor.
Slow your pace to allow a 4 second count when lowering and pushing.
Add in a 10 second plank hold in between each rep.
Lift and hold one leg out to the side of your body.
Hold the pushup for 5 seconds when your arms are bent.
Extend your elbows only half way up when pushing.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Stretch your Chest and Front Shoulder!
Stand up. Place your right hand on the wall or door frame slightly lower than shoulder level. Keep your elbow straight, and gently turn your body away from your hand. Pull your right shoulder down and back feeling a stretch across your chest and front shoulder. Hold for 10 seconds, then release. Repeat the stretch placing your left hand on the wall or door frame.
Stretching your chest and front shoulder allows for proper posture. This means you stand up straight, longer! Proper posture reduces muscle tension and stress that comes from slouching. Taking regular stand up stretching breaks during your day reminds your body of neutral or a properly aligned body position. You’ll have more energy and feel better!
*Consult your physician before performing exercise.
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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