CORE TRAINING PART 3

Here is part 3 of the Core Training routine. As you can see we will be using “equipment” in this section. Enjoy this weeks challenge. As always feedback is welcomed.

BOSU ABS

1.Balancing In and Out 2-3 Sets 10-25 reps

Sit slightly forward of the top of the dome. Place your hands on the sides of the dome for support, lean back slightly; lift your legs off the floor, about chest height.

Slowly lean back and extend your legs to almost parallel to the floor. Pause for 6-10 seconds at this point, then flex your hips and knees and return to the start.

2. Straight Leg Crunch 2-3 Sets 10-20 reps

Lie with your lower back in the center of the dome. Legs extended straight out in front, a hip width apart, placing your hands behind your head for support. Lean back slightly until you feel a stretch (not too much) in abdominal muscles.

Slowly curl up, keeping core tight, pause at the top of the movement. Slowly and with control lower to the start position.

3.V Sit with Rotation 2-3 Sets 10-20 reps

Sit with your hips on top of the dome. With your hands on either side of the dome,
lean back slightly, with a 90 degree bend at the knees, close to chest level.

Your feet, ankle, knees and inner thighs should touch each other through out the exercise.
Slowly twist and lower your legs to the right at the same time rotating your torso to the left, pause briefly then switch to the other side.

4.Oblique curls 2-3 Sets 12 reps each side

Lie on your side, with your waist on top of the dome. Stagger your stance, meaning placing your top leg slightly in front of the bottom leg. Place your hands behind, keep the elbows wide, and lower bottom elbow towards the floor, to the point where you feel a nice stretch in your side.

Using your oblique muscles, lift away from the floor, pause at this point. Slowly lower to start. Repeat on the opposite side.

FOR THE BACK

5. Swimming on the Bosu 2-3 Sets 10 “flutters” on each side.

Lie on the dome with your hips and abs in the center. Legs extended behind you and your arms extended in front.
Keep your abdominals contracted and lifted throughout the exercise. Exhale as you lift your right leg and left arm up and away from the floor; lift your limbs as high as you can without bending at the elbow or knee.

Inhale as you switch the legs and arms, reaching the left leg and right arm up as you lower the right leg and left arm. This is one repetition.

Stay tuned for more. 🙂

CORE TRAINING PART 2

Here is part two of the series, I will have part three up next week. ENJOY.

1. Long Arm Crunch 2-3 Sets of 15 reps

Lie face up, knees bent, feet flat the floor, extend arms above your head, aligned with your ears, fingers interlaced, keep abs pulled in at all times. In 2 counts, lift your arms, head and shoulder blades off the ground and lower in 2 counts.

Two ways to make the above exercise more intense perform the exercise on a stability ball and/or hold a 4-6lb medicine ball and crunch away.

2. Straight Leg Hip Thrust 2-3 Sets 10 -12 reps

Lie face up on the floor, hands by your sides, and lift feet straight up, toes pointed to the ceiling. Contract your abs and lift your hips and glutes off the floor, feet still pointed to ceiling. Hold this position for 1-2 counts and lower to floor.

To make the above move harder hold a medicine ball or a weight with your feet.

3.Pilates Teaser 2 Sets 6-8 reps

Lie on your back, legs extended to the ceiling, arms extended overhead.
On an exhale, reach your arms towards your legs and roll up, until you are
in a V position with your legs straight and your hands reaching toward your feet.
Hold for a count and on an inhale slowly lower to the starting position.

4. Medicine Ball Russian Twist 2 Sets 16 reps (each right/left rotation is 1 rep).

Sit on the floor, upper body tilted back, abs engaged at all times, knees bent and feet off the floor, hold a medicine ball at chest height. Rotate torso with control from side to side, (move from the waist).

If you don’t have a medicine ball a dumbbell can be used.

5.Waist Crunch/Leg Lift 2-3 Sets 10 Reps each side.

Lie on your right side, placing your right hand on the side of your head, legs straight and stacked, with a slight bend at the knees. Place your left hand in front of your body; this is to help with your balance. Lift your upper and lower body at the same time hold for 1-2 counts, lower and repeat. Switch sides.

Bonus Moves:You all know I have to include a plank variation or two. Love them.

Clock Plank Waist Hold 1-2 Sets 6 reps each side.

Get into the straight arm plank position, abs pulled in. Imagine a clock, 12,3,6,9 reach 1 hand out to each “time”. Then using the same hand grab your waist and hold for 1 count. Repeat with the opposite hand.

Side Plank Balancing Clam 1-2 Sets 12 reps

Lie on your side, with your forearm on the floor, knees bent. Place your free hand on your hip, lifting hips off the floor, hold for 3-4 counts. Then open and close your knee, keeping heels and toes together through out the exercise. Remain lifted for each rep.

Just a reminder, keep your abs pulled in and up through out the day, while running, sitting at your desk, doing the laundry etc, you will be strengthening abs, and no one will know.

Exercise for the Back : I have included a video of the Pilates Swimming exercise. 2 sets 15 reps, each side

Lie face down, legs stretched behind you. Contract your abs to lift your navel in toward your spine, and stretch your arms overhead with your palms facing the floor. On an exhale lift your right leg and left arm up and away from the floor. On an inhale switch the legs and arms, reaching the left leg and right arm up as you lower the right leg and left arm.

Keep abs pulled and lifted throughout and squeeze your glutes to protect your lower back.

Hope you enjoy these exercises. As always if you have questions feel free to ask.

My plan is to have a series of workouts, combining Pilates and strength training over the next several months.

My question to you all is what would you like next after the final part of this series? Would you like upper body, lower body, medicine ball training, exercises using the bosu, pilates exercises using the magic circle etc??

Next few weeks I will also be posting a GIVEAWAY.

Have a good weekend.

VITA MIX GIVEAWAY

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CORE TRAINING PART 1

Good evening everyone, as promised here is Part 1 of the Core Training posts. This segment is Pilates inspired.

Single Leg Stretch 12 reps each leg

 

 

 

 

Lie on your back and on an inhale lift your chin towards your chest at the same time gently pulling your right leg into your chest placing your left hand on your right knee and the right hand on your right ankle and straightening the left leg. Your back should remain on the mat at all times, keep your shoulders relaxed and your elbows wide.

 Gently tug on the bent leg twice and switch legs and hand position.

Lie on your back with your head and upper body rounded and off the mat, hugging your knees into your chest with your hands on your ankles.

Inhale stretch and lengthen your legs in front of you at the same time reaching your arms back by your ears.

Exhale and circle your arms around by your sides at the same time using your abdominals to pull your knees into your chest and hold for a few seconds. Repeat the exercise for the number of reps.

Single Straight Leg Stretch 8-12 Reps each leg

From the position above bring your right leg straight towards the ceiling grabbing your ankle or calf with both hands extend left leg extended straight at a 45 degree angle, hovering above the mat. Keep your shoulders down.

Inhale and pull your raised straight leg in towards, pulsing it twice, exhale and quickly switch legs, like scissors. Repeat the exercise with the left leg.

Double Straight Leg Stretch 6-10 Reps

Lie on your back, with your head resting in your hands, your head and upper body rounded off the mat, extending both legs towards the ceiling. Squeezing your inner thighs together.

Squeeze your glutes and lower your legs towards the floor, as far as you can without arching your back off the mat.

Keep your abs engaged and raise your legs to the ceiling

Criss Cross Bicycle 12 Reps

Lie on your back with your hands behind your head, bring your knees into your chest. Keep your right knee bent into your chest and extend your left leg away from your body.

Inhale to prepare, exhale and rotate your torso towards the opposite knee and switch sides. A few tips to remember, keep your abs engaged, lift from your abdominals, keep your shoulders down and breathe.

Bonus Core Exercise Here is another variation on the traditional plank exercise that is very effective. Plank Scissors 12 Reps each leg

Get into the plank position on your forearms, keep abs pulled in. Lift your right leg to hip level, and move it out to the right. Keep the right leg lifted and bring it back to the center and cross over the left leg. Switch legs and repeat.

Perform this routine every other day. Include the plank variations from my previous post to really work your core deeper. Let me know what you think.

Have a good evening.

AN INTERVIEW WITH A MASSAGE THERAPIST

Hi everyone, sorry I have been “mia” for a while but I promise to make it up.

A few days ago I conducted an interview with Patricia Smith, a massage therapist in Texas. After a session with her your muscles literally goes “ahhhhhhhhh”.

Here is the interview:

1. What got you interested in massage therapy?

I am a strong advocate of living a balanced life. Love of body in terms of eating clean nutrient based foods, exercise and the power of massage.
Love of spirit being present for family, friends and clients.

2. What are the benefits of massage?

There is no denying the power of bodywork. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage can be a powerful ally in your health care regimen.

* Decreased anxiety
* Enhanced sleep quality
* Greater energy
* Improved concentration
* Increased circulation
* Reduced fatigue

3. What are the main problem areas in runners?

For consistent runners the repetitive motion of the sport wears on Calves, Hamstrings, Quadriceps, I.T. Band and the Lumbar area.

4. How is massage especially beneficial for runners /athletes ?

Massage helps athletes of any level prepare for, and recover from strenuous workouts.

Massage helps to stretch weak and tight muscles. Massage helps to relax and soften injured, tired, and overused muscles.

5. Why do you offer water after a massage?

Two reasons come to mind:

Massage stimulates lymph flow (the body’s drainage system). Drinking water will aid in the process of elimination.
Deep tissue massage will push possible lactic acid build up and toxins out. It will also aid in keeping muscles hydrated to prevent soreness.

Thanks Patricia.

See you tonight for another post.