October 20, 2019

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.

Isometric Abs!

Get Fit Quick Tip:

Ab-Hold Exercise!

Isometric exercise means your muscles are holding a position tight, without movement. Try an Isometric Ab-Hold exercise to strengthen your core. Begin seated. Place both arms along the side of your body for support. Next slowly lean back until you feel your abs engage. Next, lift both legs up off the floor. Breathe normally. Hold for a count of 10 seconds, then release.

 

*Consult your physician before performing exercise.

Power Up your Pushups

Get Fit Quick Tip:

Power Up your Pushups!

Think of pushups as a moving Plank exercise. This exercise is as much about your core, as it is your upper body muscles. Keep your abs tight and body straight. Pull your shoulders down into your body and tuck your chin in. If you’re up for a challenge: Only push up half-way. Pause for one or two seconds, then immediately lower your body down into the next rep. For even more muscle work, do one set to fatigue (in good form) at the end of your workout.

 

*Consult your physician before performing exercise.

Ready to Challenge Your Abs?

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.

 

 

Total Core Strength

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.

Ab Tuck and Crunch

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.

Build a Strong Back

Get Fit Quick Tip:

Strengthen your Back.

Build a strong back by performing this exercise. Begin on the floor on your hands and knees. Keeping your spine aligned and belly button pulled up, lift your right hand and your left knee up off the floor. Return to the floor, and immediately lift your left hand and your right knee up off of the floor. Repeat alternating movement until 10 reps are complete. To progress, lift your right hand and extend your arm forward parallel to the floor. At the same time, lift your left knee up off of the floor and extend your leg until it is parallel to the floor. Hold for a count of 5, then release. Repeat the same movement with your left hand and right knee.

 

*Consult your physician before performing exercise.

Crunch-less Abs

Get Fit Quick Tip:

Take your Abs on the go with this crunch-less ab exercise!

Begin standing. Place both hands behind your head with your elbows wide. Lift your right knee out to the side of your body and move toward your right elbow, then return to the floor. Perform 10 times. Next, lift your left knee toward your left elbow, then lower. Repeat 10 times. To progress, keep your foot up off the floor as you lift and lower your knee.

 

*Consult your physician before beginning exercise.