April 25, 2024

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 with this Plank

June 21, 2017 By Leave a Comment

Get Fit Quick Tip:

Plank to strengthen your entire core!

Strengthen your entire core with this plank variation. Here’s how to begin:

Begin in a plank with your toes and hands on the floor. Place your hands directly below your shoulders. Keep your belly button up. Next, lift your right hand and left foot up off the floor. Hold for 2-3 seconds, then release. Next, lift your left hand and right foot up off the floor. Hold for 2-3 seconds, and release. Repeat for 10 total repetitions.

 

*Consult your physician before performing exercise.

 

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Strengthen your Abs: Crunch…Plus!

May 23, 2017 By Leave a Comment

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.

 

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Take Your Planks Up a Level

May 8, 2017 By Leave a Comment

Get Fit Quick Tip:

Planks… Plus!

Take your planks up a level by adding in 2 additional moves:

Begin in a plank, on your toes and hands. Keep your body straight. Next, lift up your right leg, bend your knee and pull your knee up toward your chest. Straighten your knee to complete 1 rep. Do 10 reps, then release. Repeat with your left knee. Do 10 reps.

Begin in a plank, on your toes and hands. Lift your right leg up off the floor about 6 inches. Keeping your knee straight, slide your leg out to the side about 10-12 inches, then return to the center to complete 1 rep. Do 10 times, then release. Repeat with your left leg. Do 10 reps.

 

*Consult your physician before performing exercise.

 

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Incorporate a Stability Ball

May 2, 2017 By Leave a Comment

Get Fit Quick Tip:

Incorporate a Stability Ball into your Workout!

Exercising on a stability ball adds a challenge to your core muscles. Here are your safety considerations:

To find the correct size: Sit on the ball. Your thighs should be parallel to the floor, or your hips should be an inch or two above your knees.

Don’t leave the ball in the sun, or use on a sharp uneven surface.

Use the ball on a non-skid floor.

Do the exercise first without weight or load to determine your ability to get into and out of the position safely.

The ball should be held stable and not be used to bounce while lifting weights.

 

 

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Ready to Challenge Your Abs?

March 7, 2017 By Leave a Comment

Get Fit Quick Tip:

Toe touches!

Ready to challenge your abs? Do Toe Touches with your Crunches. Here’s how: Begin lying on your back on the floor. Raise both shoulders up off the floor. Lift your right leg up toward your chest and reach your left hand toward your right shin, then slowly release. Next lift your left leg up toward your chest, reach your right hand toward your left shin. Start with 10 reps.

 

*Consult your physician before performing exercise.

 

 

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Strengthen Your Core

March 3, 2017 By Leave a Comment

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.

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