Archive for the ‘Fitness’ Category
Reverse Lunge with Kick Up – From standing position, take a big step backward with one leg and as you put your foot down continue the movement bending front knee and bringing thigh of front knee down and parallel to ground and bending back leg so that knee comes down a few inches from the ground. Then come up and out of lunge and kick forward the back leg up while reaching out with the opposite arm, keeping it parallel to ground and kick up towards your outstretched hand. Continue movements on same leg or alternate legs each time as indicated. || Read more
Crossed Leg Crunches exercise – Lie on ground with legs bent, wide apart and with feet on the ground and then cross one leg over the other. With the opposite arm as the leg you have crossed, place hand behind head, your other arm lies straight on ground at your side. Crunch up and when you come up twist your torso and bring your elbow of arm with hand behind head to the crossed knee, go back down to start position continue crunching up in this manner for each rep. On the next interval round switch arm and leg positions and do crunches twisting up working the other side.
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Core Heel Scrapers ab exercise – Lie flat on ground with legs lifted off of floor, knees bent and legs in close to body with your arms lying straight at your side. Bring down legs so that feet are just a few inches off floor and push legs out straight as if sliding heels on ground but actually keeping them up a few inches off the ground throughout the movement. Hold arms up just off ground so that core and abs do most of the work or if you need to support yourself, support yourself with your arms and hands. When legs are outstretched, reverse movements and bring them back in close to body as in your starting position. This is one rep. || Read more
Side to Side Push Under Crunches exercise – Lying with back on mat with legs wide, bent knees and feet on ground. Crunch up and to right side reaching right hand under leg and as far as you can reach between feet, then go back to start position and repeat movements on left side, reaching the left arm under leg and out as far as you can reach between feet. Continue alternating sides each rep. || Read more
Side to Side Ab Chops exercise – Sitting on mat with legs extended and knees slightly bent,, raise legs up off ground and hold them a few inches off ground throughout movements. Bring arms held out straight and hands together down to the right side of legs towards the ground, then raise arms and bring them down in a chopping motion to the other side of legs. Keep legs raised throughout movements and continue chopping with arms down to the outside of legs, alternating sides for each rep. || Read more
X Lift Hold – Lie on ground with straight legs out in a wide leg positon and arms out wide held behind head with straight arms and then lift legs and arms off the ground simultaneously and hold in this position for interval period. || Read more
Back Lifts with Swiss ball Butt Squeeze – Lie face down on mat holding Swiss ball between feet and with arms together overhead, then bring arms down in an outstretched snowangel circle lifting back as they go behind you while simultaneously squeezing and lifting Swiss ball. Release circling arms back to their overhead start position. || Read more
