December 18, 2018

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.

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.

Crunch-less Abs

Fit Body:

V Sit Abdominal Exercise

Strengthen your abs and core with this crunch-less ab exercise. Begin sitting on the floor, with both legs out straight in front of you. Bend both knees, lean back slightly and place both hands on the floor for support. Pull your belly button in and keep your torso in proper alignment. In one motion, lift both feet up off the floor. Hold for a count of 20 seconds, and then release. Begin with 5 reps.

 

*Consult your physician before performing exercise.

 

 

Strong Shoulders and Core

Fit Body:

Kneeling Arm Raise for Strong Shoulders and Core

Do this all in one exercise to strengthen your shoulders and core. Here are your form pointers for the Kneeling Arm Raise exercise: Begin on your hands and knees on the floor. Hold a weight in each hand. Make sure each hand and weight is securely placed on the floor. Keeping your torso still, lift your right arm straight out the side of your body about six inches. Do 10 reps, then release. Next, lift your left arm straight up out to the side of your body. Do 10 reps. Be sure to keep your shoulders pulled down into your body and your back straight during the entire range of motion.

 

*Consult your physician before performing exercise.

Build Your Bridge Exercise

Fit Body:

Build your bridge exercise for leg and core strength.

Begin lying on your back with both knees bent and your feet flat on the floor. Pull your belly button in toward your spine, squeeze your glutes and lift your hips up about 6 inches. Maintain this position, and lift your right foot up off the floor. Slowly lower your right foot to the floor. Keep your hips up and lift your left foot up off the floor, and then lower your left foot to the floor. Do 10 reps total, and then release your hips to the floor.

 

*Consult your physician before performing exercise.

 

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. ThenĀ  perform a traditional abdominal crunch. Holding your legs still while performing a crunch adds an extra ab challenge.

 

*Consult your physician before performing exercise.

Arms and Core!

Fit Body:

Tricep Kickbacks

Strengthen your arms with this tricep exercise. This exercise also strengthens your upper back posture muscles, as well as your core because of working one side of your body at a time. Here’s how:

Begin kneeling with your right knee on a chair. Place your left foot flat on the floor. Hold a weight in your left hand. Place your right hand on the chair so your back is flat. Lift your left arm so it is parallel to your torso and the floor. Bend and extend your elbow. Do 10 reps. Repeat holding the weight in your right hand.

*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.

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.

Challenge Your Core

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.