Archive for the ‘Fitness’ Category
Ab Pulses on Swiss ball – Lie back with your mid to lower back on Swiss ball, then extend your arms out overhead with fingers pointed straight up to ceiling, or hold onto a weighted object and hold it up high overhead. Pulse your torso up until you feel your abs contact while reaching up towards ceiling and then gently release. Continue with these movements of pulsing up and then lightly releasing. || Read more
Back Lift Butt Squeeze – Lie face down on mat with legs straight and arms held straight out in front of body and then simultaneously lift legs and squeeze glute muscles while bringing arms back, elbows bent and pushing them behind, arching back and lifting shoulders off ground as much as possible. Then release and go back to start position. This is one rep. Continue with these movements for interval period. || Read more
Tricep Dip Kick ups – Get into crab position and then bring your hips down closer to ground putting weight more on tricep muscles of arms and lift one leg up keeping it straight with foot towards ceiling; this is your start position. Bring down the raised leg and right away lift the opposite leg that was on ground. When the raised leg comes down your hips naturally raise up and when your other leg goes up your hips go down, at this point when they go down do a tricep dip with your arms, focusing on and using your tricep muscles. Each time leg is raised is one rep. || Read more
Plank Side Hops – From plank position jump feet from center to the left, then back to center and then to the right, and continue. Each hop is one rep. || Read more
Plank Hip Dips – Hold plank position on forearms and while holding this position swivel torso to one side bringing hip down toward floor, then go back to plank and next swivel torso in the opposite direction bringing your other hip down to the other side and continue doing hip dips alternating sides in this manner while holding plank. || Read more
T Push up – Do a regular push up and then turn into side plank position and extend top arm straight up to ceiling, hold a second and come back to plank, alternate sides for each rep. Each push up is one rep. || Read more
Mountain Climbers – Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep. || Read more
