December 18, 2018

Plank… Plus!

Fit Body:

Plank with Side Step

Begin in a plank position. Keeping your upper body in one place, and stabilizing your core. Step your right foot to the side about six inches, pause for a few seconds, and then return to your starting position. Next, step your left foot the side about six inches, pause, and then return to your starting position. Repeat 10 times.

 

Core and Legs Combo

Fit Body:

Core and Legs Combo

Work your core and legs together with this super-effective exercise. Begin without weight and master form first. Here’s how: Lie on your back, with both knees bent and your feet flat on the floor. Next straighten your right leg and lift it up so your heel is facing the ceiling. Next, raise your right arm straight up so it is also perpendicular to the floor. In one motion, lower your right leg so it’s parallel to the floor, and your right arm straight overhead. Exhale and return to your starting position. Begin with 10 reps, then release. Keep your belly button in tight and your torso still. Repeat with your left leg and left arm.

 

*This exercise is for intermediate exercisers without injury concerns.

Core Strengthener

Fit Body:

Floor Core Hold

Strengthen your core with this one move. Here’s how: Lie on your back. Place both arms on the floor along side your body. Tuck your chin toward your chest. Lift both feet up off the floor, and then lift your upper body up off the floor. Support your torso by leaving your forearms on the floor. Find your balance point and hold for 3 deep breaths, and then release. Do 5 reps.

 

*Consult your physician before performing exercise.

Build your Lower Body Strength

Fit Body:

Single Leg Bridge for Lower Body Strength

The Bridge is an effective exercise to strengthen your glutes, hamstrings and core muscles. It’s important to maintain proper spine alignment with your belly button in throughout the range of motion. Lie down on the floor on your back. Bend both knees, with your feet flat. Extend your left leg straight up toward the ceiling. Place each arm straight on the floor along side your body. Keeping your back aligned, press through your right heel and lift your hips about 3 inches off the floor, and then lower. Be sure to keep your hips level, and your shoulders down. Do 10 reps, and then return your left foot the floor. Next, extend your right leg straight up, press through your left heel and lift your hips, then lower. Do 10 reps, and then release.

 

*Consult your physician before performing exercise.

Side Plank for a Strong Core

Fit Body:

Side Plank for a Strong Core

Begin lying on your right side on the floor. Place your right hand directly below your right shoulder. Keeping your body and legs straight lift your body up off the floor. Hold for a count of 10-15, and then release. Repeat lying on your left side. Lift and hold for 10-15 seconds, then release. For more of a challenge, hold your top arm straight up, perpendicular to the floor, with your palm forward.

Creative Abs

Fit Body:

Creative Abs

Get creative with your ab exercises. Your abs and core work during all of your daily activities. Sometimes your core works to bend and twist. Other times, your core works to stabilize against movement by preventing bending and twisting of your torso. Your core is a multi-layered, multi-functional group of muscles.¬† Here’s how to get creative with your abs: Begin by choosing your base-move, for example a crunch or a plank. Once basic form is mastered, add a moving challenge. A moving challenging is moving an arm or leg in any pattern (forward/backward, side/center, up/down, in/out) to challenge core stability. Adding a creative touch into your ab workout will keep motivation high and results coming.

 

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.

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.

Core and Leg Strength in 1 Exercise

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.