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.
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.
Get Fit Quick Tip:
Master Your Squat Exercise…First.
Work your legs and core all in one move with a squat. Mastering proper form on your squat opens the door to endless additional variations. The squat is also a functional movement, meaning you stand up and sit down countless times during your daily activities. So having adequate strength to do so properly means a reduced risk of injury.
Begin by standing with your feet hip-width apart. Extend both arms straight out in front of you to help counter-balance sitting back. Bending from your knees and hips, sit back and lower your body down about 6 inches to start. Stand up straight to complete one rep. Here are you essential form points:
Keep your shoulders down and back.
Keep your chin parallel to the floor and ears directly over your shoulders.
Maintain neutral pelvis.
Pull your belly button in.
Maintain knee alignment over your ankles.
Consult your physician before performing exercise.
Get Fit Quick Tip:
Strength and Balance: All in One Exercise
Build leg strength, core stability and balance, all in one exercise. Here’s how:
Stand on your right leg only. Hold both arms out to your sides for balance. Bend forward from your hips and keep your spine aligned. Tuck your chin in and look down at the floor. Hold this position for 10 seconds, then release. Stand on your left leg only, and repeat the exercise. Hold for 10 seconds, then release. To progress: Place both arms across your chest and extend the duration of your hold to 20-30 seconds.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Ab Tuck and Crunch
If you’re looking to challenge your abs, try this move. Begin lying flat on the floor, next lift up your upper body with your arms in front of you for balance. Then, lift both legs up off the floor to your starting pike position. Next, exhale and pull both knees into your chest while stabilizing your torso in the incline position. Inhale and return to your staring pike position. Repeat 10 times.
*Consult your physician before performing exercise. This exercise is for those without injury concerns.
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:
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:
Flutter Kicks for Abs!
Bored with your Ab Exercise? Try this!
Lie on your back on the floor. Stabilize your midsection by pulling your belly button in toward your spine and maintaining neutral lumbar position. Lift both legs up off the floor, alternating. Match each lift and lower with an inhale or exhale. Start with 10 reps.
To progress: Lift both legs up off the floor and cross your ankles in a scissor kick.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Side Plank
Lie on your right side on the floor. Place your right hand on the floor directly below your shoulder. Place the outside of your right foot on the floor, with both legs straight. Lift your body up off the floor and hold your body straight in a side plank position. Release by dropping your hips to the floor. Repeat with your left hand and left foot on the floor. Lift your body up and hold the side plank position. Begin with a ten second hold on each side. Breathe through each plank, hold your belly button in tight and maintain proper spinal alignment.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Elbow to Knee Plank
Want to challenge your abs? Add this exercise into your workout! Begin in a plank on your hands and toes. Lift your right foot up off the floor, next bend your right knee and bring it toward your right elbow. Extend your right knee to and return your foot to the floor to complete one rep. Next lift your left foot up off the floor, bend your left knee and bring it toward your left elbow to complete two reps. Repeat until 10 reps are performed.
*Consult your physician before performing exercise.
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