Adding the following exercises to your routine will help you get ready for Summer.
V Sit Hover
Sit on your hips bend your knees in close to your chest, lifting both feet off the ground balancing on your sit bones. Clasp your hands behind your head elbows wide. Engage abs and lean back and touch your lower back on the ground, extending both legs out pause for a few seconds here. Return to the start by using her abs to sit up. Do 3 sets 12-15 reps.
Side Plank and Row
Attach one end of a resistance tube to an object near the ground. Get in side plank position, making sure your shoulder is over your elbow. Hold tube in the free hand and extended in front of you, engage your abs in lift your hips off the floor. Pull the tubing in towards your side, pause for a count of 2 and return to the start. Do 3 sets 10 reps each side.
Medicine Ball Pushup
Start on all fours, place both hands on the ball, shoulders over wrists. Engage abs and lift into a plank position. Hold this position for a 2 count, exhale and bend elbows and lower chest to the ball. Straighten elbows and return to start. Do 3 sets 10-15
Single leg Tricep dips
This is one of my favorite exercises for the triceps.
Sit with your knees bent and feet flat on the floor. Hands behind your hips, shift your body slightly behind you, (towards elbows).Engage your abs and lift your hips off the floor, extend one leg to the ceiling and hold here while bending at the elbows to lower upper body to the floor. And return to the start. Do 3 sets 10 reps on each side.
Bird Dog
Start in tabletop position with shoulders stacked above wrists. Raise one arm forward and extend opposite leg back. Hold for three counts. Repeat on other side. Do three sets of 10 to 12 reps. To make it more challenging you can hold 3-5 weights in each hand.
Pullover with Straight Leg Crunch
Start with legs at a 45degree angle, both arms overhead. Inhale and lift your arms and legs at the same time.Pause for count of 3 and return to start.
Do 3 sets 15-20 reps.( use weigh of your choice).
As always warm up before and stretch after your session.
Ok we have all heard how bad stress is for you so when I came across an article from Women’s Health that stated stress in small doses can improve your health, slow down signs of aging and prolong your life I had to read some more because that was news to me.
The type of stress they referred to in the article was short bursts of stress that ends quickly, not chronic stress. A study was performed on mice they found that when they experienced short bursts of stress they were better able to fight the flu. Why? According to the article, stress sends your system into repair mode. They compared it to when you are injured, your body hones in on the injured area to repair it, thus building your immune system to protect you from infection. If the stress is minor you are able to deal with it quickly and still have energy left to continue. Who knew?
Being able to relax after a stressful situation is key as this will help your body to heal.
I deal with stress by doing a few things:
1. I exercise daily, which includes running, zumba, pilates, strength training, etc
2. I play card games, for example solitaire
3. Cross word puzzles are a great stress reliever as well
4. An occasional massage
5. Acupuncture
6. Tetris is great as well, infact the same article mentioned that researchers found that people who experienced traumatic event and then played Tetris were less likely to experience flashbacks.
Weak back muscles will cause us to have rounded shoulders, leaving us with a rounded upper back and causing our chests to collapse inwards, not very attractive. Here are just a few exercises to strengthen the back.
Lat Pulldown
Sit and adjust the pad on the machine so that it rests on top of tour thigh. Grab the bar with an overhand grip with your hands slightly wider than shoulder width. Lean back slightly, inhale keeping your chest lifted and shoulder blades down and back, exhale contract your lats to pull the bar down, pause and slowly return to the start.
Lie on your back on a flat with your knees bent; hold a dumbbell over your chest, with your arms extended. Keep your elbows soft. Slowly lower the dumbbell in an arc behind your head. Contract your lats and bring the dumbbell back overhead to the starting position.
Place your right hand and knee on the bench, maintain a flat back and you head should be inline with spine. Holding the dumbbell in the free hand, keeping the elbow close to the body, pull your arm up and back. Pause at the top for a few seconds and slowly lower to the start.
Lie on the ball with your arms by your side hips resting the ball, feet about shoulder width apart. Lift the chest off the ball, keeping your lower body still. Pause briefly and slowly lower to start. (Options, you can place your hands behind your head, or fully extend in front.)
Don’t slouch.:)
Did you know………
Honey contains an enzyme that produces hydrogen peroxide which kills germs and it may reduce inflammation as well.
The Snake is an advanced exercise ( modifications can always be made) which requires strong torso stability. It strengthens the abdominals and hip flexor, the rotator cuff, latissimus dorsi, as well as develops coordination and control. Perform 3 reps on each side.
The Movement:
Inhale and press the carriage out lowering the hips until the torso is straight and you are looking straight ahead.
Exhale and return to the starting postion by engaging the abdominals.
Reminders:
Keep the shoulders away from the ears, keep the abdominals engaged through out the exercise, do not drop the hips and maintain torso alignment.
* As always check with your doctor before starting an exercise program.
If you are tight on time but still would like a workout that includes all the features of a well rounded routine, such as cardiovascular, strength, endurance and flexibility training your answer: KETTLEBELLS.
Kettlebells are small and portable and can be used anywhere. Many times all you need is one. Kettlebells are not balanced like dumbbells so more muscles are used to stabilize the body during most movements. Kettlebells are swung not lifted like dumbbells, making the movements more dynamic in nature and constantly challenging your balance.. You will “torch” a lot more calories than traditional weight training because you are using multiple muscle groups thus raising the heart rate.
* Word of advice, always grip it tightly and wear wristbands, as this will provide cushioning while you swing away.
There are 3 different grip positions for the kettlebell exercises, (1) the Rack Position:
this is the most stable position (2) the Waiter Position and (3) the Bottoms Up Position.
As always warm up before for 10-15 minutes before. Suggested kettlebell weight for women 10-25lbs and for men 15-35.
Consult your physician before trying these exercises.
Our hamstrings consists of 3 muscles the semitendinosus, semimembranosus, and the biceps femoris. The hamstrings cross 2 joints, the hip and the knees, and they are involved in hip extension as well as knee flexion. (Picture source)
Runners tend to neglect their hamstrings in their strength training and flexibility routines and resulting at times in strains, tears and pulls. Many times this injury occurs because of a muscular imbalance, the quadriceps being more dominant or stronger than the hamstrings.
This type of injury is very difficult to heal, sidelining runners for weeks. So I will be sharing some exercises you can introduce into your training.
Perform 2-3 sets 12-15 reps, where required choose an appropriate weight.
The reason for this post today is over the next few weeks I will be featuring some abdominal training exercises they will be a mixture of pilates moves and regular strength training routines and low back exercises.
We all need a strong core, we will run better, stand taller, protect our lower back.
At the gym I have noticed a number of people doing the following. They jump off the treadmill, or they leave the class before the cooldown.
Cooling down after exercising is just as important as the warm up. This vital part of your exercise program promotes recovery as well as preventing injuries and helps to reduce delayed onset muscle soreness.
Always replace the fluids lost after a workout.
Stretch your hard working muscles, hold each stretch for 30 seconds, please, please do not bounce.
Have a post workout snack, for example, some chocolate milk or a fruit smoothie.
I just love running, it makes me so happy. No equipment needed, you can just get up and go. More and more people are taking up this sport to get fit and remain fit and each year more marathons are being run. However, as a result of this, injuries occur.
My book recommendation is entitled “Running Well” written by Sam Murphy and Sarah Connors. This book will keep you injury free by showing proper training guidelines etc. There is a lot I can say about the information in the book but I would suggest you add this one to your library.
I will have more books recommendations in the coming weeks. Enjoy.
