Friends and Fitness Enthusiasts,
Remember that one time when I totally stopped writing in my blog back in June? I almost forgot too! Well, our lives are cyclical and I do believe I got slightly burnt out from my (nearly) daily blogging routine. Alas I have returned! As with our healthy lifestyles, sometimes we have to take a break and get back in the saddle again. I'm going to finish out these last 33 posts and perhaps beyond at my leisure. This way I don't get burnt out and your Facebook feed won't blow up with my postings.
On to the plug for the TRX Suspension Trainer...
This is a great system that I've only gotten to play around with recently. It's a super simple training tool that, with creativity (and the help of youtube videos) allows you to work nearly every muscle group in less than 15 minutes. The TRX Suspension Trainer is a rope with handles, foot holds, and clasps to adjust the length of the rope. You can clip it around a sturdy bar and off you go!
Some fun stuff you can do are:
Assisted pull ups
Push ups
Bicep curls
Rows
Tricep extensions
Shoulder (posterior and frontal) raises
Pikes, planks, and mountain climbers
Do that three times around and you will be drenched in sweat. I can say that because I've done it and was spent by the end.
In health,
Lauren
PS: I hope you didn't miss me too much :)
Showing posts with label abdominals. Show all posts
Showing posts with label abdominals. Show all posts
Saturday, November 26, 2011
Saturday, June 11, 2011
326/365 Naughty Abs
Friends and Fitness Enthusiasts,
This effective abs exercise is brought to you by Shaun T's Insanity. Work your shoulders, core, and more to get great abs. I suppose you could also consider this a functional exercise.
1. Start in your high plank position, hands under the shoulders, legs straight back behind you.
2. With your body planted in position, think about your pelvis. Using your abdominals, tilt your pelvis up towards your belly button.
3. Return to your starting position and repeat.
This is a very small movement but I guarantee that after 5 or 6, you'll start to feel it. Keep pressing your palms into the floor to keep your shoulders nice and strong and not hunched and sloppy.
In health,
Lauren
This effective abs exercise is brought to you by Shaun T's Insanity. Work your shoulders, core, and more to get great abs. I suppose you could also consider this a functional exercise.
1. Start in your high plank position, hands under the shoulders, legs straight back behind you.2. With your body planted in position, think about your pelvis. Using your abdominals, tilt your pelvis up towards your belly button.
3. Return to your starting position and repeat.
This is a very small movement but I guarantee that after 5 or 6, you'll start to feel it. Keep pressing your palms into the floor to keep your shoulders nice and strong and not hunched and sloppy.
In health,
Lauren
Friday, May 27, 2011
311/365 Pilates: a Core Exercise
Friends and Fitness Enthusiasts,Once upon a day in November I wrote about Pilates. Here is a core exercise from Pilates you can mix into your abdominals routine.
1. Start by laying down on your back. Press your lower back into the floor by tucking your tailbone under you. Extend your legs and arms straight up. Lift your shoulders off the floor.
2. Lower your legs down to about 45 degrees while making a circle with your arms. Start with arms straight out, over your head, and around to your sides.
3. Finish the move by tucking your knees in and touching your hands to your ankles.
In health,
Lauren
Wednesday, May 25, 2011
309/365 Strengthen Your Core with Good Form
Friends and Fitness Enthusiasts,
Lots of people have asked me about exercises for your core. While there are tons of exercises out there, the most important thing that I've found is that good form usually means that you will also be working your abs.
Our trunk keeps us balanced. Raise your arms up by your sides so that they are parallel to the floor. Now, keep your arms straight and quickly clap your hands together. Bring them back out. Did your core move? Did you lean back a little when you clapped and lean forward when you brought your arms out? Do it again but this time focus on not moving your trunk at all.
Ta da! You just did an ab exercise! Though this doesn't target your abs directly like a crunch would, it is a functional way to work your body. Take this focus on keeping your trunk steady into any exercise you do. Whether it's curls, rows, shoulder presses, lunges, whatever, make sure that your trunk is locked in place. It'll allow you to better target the muscle you are working on and strengthen your abs.
When you think about the muscle you are using to contract, you work harder. You will feel greater intensity in that muscle even if it's the same amount of weight you've been picking up and putting down.
In health,
Lauren
Lots of people have asked me about exercises for your core. While there are tons of exercises out there, the most important thing that I've found is that good form usually means that you will also be working your abs.
Our trunk keeps us balanced. Raise your arms up by your sides so that they are parallel to the floor. Now, keep your arms straight and quickly clap your hands together. Bring them back out. Did your core move? Did you lean back a little when you clapped and lean forward when you brought your arms out? Do it again but this time focus on not moving your trunk at all.
Ta da! You just did an ab exercise! Though this doesn't target your abs directly like a crunch would, it is a functional way to work your body. Take this focus on keeping your trunk steady into any exercise you do. Whether it's curls, rows, shoulder presses, lunges, whatever, make sure that your trunk is locked in place. It'll allow you to better target the muscle you are working on and strengthen your abs.
When you think about the muscle you are using to contract, you work harder. You will feel greater intensity in that muscle even if it's the same amount of weight you've been picking up and putting down.
In health,
Lauren
Tuesday, May 17, 2011
301/365 Turbo Fire: Kickboxing + Dancing = Cardio Fun
Friends and Fitness Enthusiasts,
Poor Kelby has heard me talk about Turbo Fire for the last couple months. It's a DVD set by Beach Body that I've been wanting to try and considering to purchase. Finally I was actually able to try one of the DVDs thanks to a gym member. Today's 10K Training assignment was to do 60 min of cross training; hello Turbo Fire!
The gym member Erin advised me to take the Fire 30 class because it had the "New to Class" tutorial. Needless to say, I was a little lost when I did Fire 45 (I wanted to get closer to the target 60 min), a 45 min class you do later in the schedule when you already know Chalene's routine. Still, after a few repetitions of her combos I did get the hang of it and really had a fun time. The music is hot and makes you want to move. Chalene is super pumped, smiling, and able to motivate you throughout the whole thing. It is a fun mix of kickboxing and dancing. I didn't realize how much I was sweating, how red my face was getting, and how hard my heart was pumping until it was over.
After my 10K, I've decided to switch gears and get Turbo Fire for my next exercise regiment.
In health,
Lauren
Poor Kelby has heard me talk about Turbo Fire for the last couple months. It's a DVD set by Beach Body that I've been wanting to try and considering to purchase. Finally I was actually able to try one of the DVDs thanks to a gym member. Today's 10K Training assignment was to do 60 min of cross training; hello Turbo Fire!
The gym member Erin advised me to take the Fire 30 class because it had the "New to Class" tutorial. Needless to say, I was a little lost when I did Fire 45 (I wanted to get closer to the target 60 min), a 45 min class you do later in the schedule when you already know Chalene's routine. Still, after a few repetitions of her combos I did get the hang of it and really had a fun time. The music is hot and makes you want to move. Chalene is super pumped, smiling, and able to motivate you throughout the whole thing. It is a fun mix of kickboxing and dancing. I didn't realize how much I was sweating, how red my face was getting, and how hard my heart was pumping until it was over.
After my 10K, I've decided to switch gears and get Turbo Fire for my next exercise regiment.
In health,
Lauren
Sunday, May 15, 2011
299/365 Spinal Balance, 2 Variations
Friends and Fitness Enthusiasts,
Balance is super important for daily living especially as we get older. I like throwing in this Spinal Balance exercise at the end of my workout for one final burn in my shoulders and core.
The first example is your standard Spinal Balance.
1. Start with your knees under your hips and hands under your shoulders.
Balance is super important for daily living especially as we get older. I like throwing in this Spinal Balance exercise at the end of my workout for one final burn in my shoulders and core.
The first example is your standard Spinal Balance.
1. Start with your knees under your hips and hands under your shoulders.
 |
| sorry for the crazy bottom image! |
2. Extend your right arm forward and your left leg back behind you. Try to reach forward and up as much as possible without dropping your form. You will get the most benefit from any core exercise by keeping your core engaged and locked while doing whatever else with your appendages. From here you can squeeze elbow to knee and extend again or simply switch sides.
The second example is a challenging variation. You'll feel it in your hips and it will burn your shoulders and core even more.
1. Start in your Spinal Balance
2. Once you've held your extended arm and leg comfortably, rotate everything 90 degrees. Your right leg will now point to the right wall and your left arm will point to the left wall. Hold this position for 3-5 deep breaths.
3. Repeat on the other side. In health,
Lauren
Saturday, April 30, 2011
284/365 Spring Workout: Legs, Shoulders, and Core
Friends and Fitness Enthusiasts,
Truth be told, my workouts for these Wednesdays of legs, shoulders, and core changed from week to week. This was mostly due to me being dissatisfied with what I made and introducing sprint intervals to my treadmill routines. This is the workout I enjoyed the most:
Wednesdays
Deadlifts
Squats on Smith Machine
Lateral Flys
Y-Press-Down (illustration to come tomorrow)
Bicycles
Figure 4 Abs
V-Sits
I repeated the legs exercises 3x12, shoulder exercises 2x10, and core exercises 2x25. You of course should listen to your body and decide how many sets and reps you do should you decide to try out my spring workout.
In health,
Lauren
Truth be told, my workouts for these Wednesdays of legs, shoulders, and core changed from week to week. This was mostly due to me being dissatisfied with what I made and introducing sprint intervals to my treadmill routines. This is the workout I enjoyed the most:
Wednesdays
Deadlifts
Squats on Smith Machine
Lateral Flys
Y-Press-Down (illustration to come tomorrow)
Bicycles
Figure 4 Abs
V-Sits
I repeated the legs exercises 3x12, shoulder exercises 2x10, and core exercises 2x25. You of course should listen to your body and decide how many sets and reps you do should you decide to try out my spring workout.
In health,
Lauren
Thursday, April 7, 2011
261/365 Workout Example: Legs, Abs, and Shoulders
Friends and Fitness Enthusiasts,
Here is my legs, abs, and shoulders work out that I'm doing once a week; I go through it all the way down then repeat in reverse.
- Side Jumps on Box: 1min
- Lateral Flys: 12 reps
- Pikes: 15 reps
- Leap Frog: 1min
- Anterior Deltoid Raise: 12 reps
- Figure 4 Abs: 10 reps on each side
- Jump Roping: 1min
- Overhead Press: 12 reps
- Shrimping (see video below, only do if you have a slick floor; carpet is not kind...ouch!): 6 each side
- Jump Squats/Tuck Jumps: 20 reps
- Plank: 1min forward (Round 1), 30sec each (Round 2)
This was challenging but I think I need to make the abdominals part a little more difficult by using a medicine ball. I will probably also have to step up the legs portion in a couple weeks. Anyway, give it a try and tell me what you think!
In health,
Lauren
Here is my legs, abs, and shoulders work out that I'm doing once a week; I go through it all the way down then repeat in reverse.
- Side Jumps on Box: 1min
- Lateral Flys: 12 reps
- Pikes: 15 reps
- Leap Frog: 1min
- Anterior Deltoid Raise: 12 reps
- Figure 4 Abs: 10 reps on each side
- Jump Roping: 1min
- Overhead Press: 12 reps
- Shrimping (see video below, only do if you have a slick floor; carpet is not kind...ouch!): 6 each side
- Jump Squats/Tuck Jumps: 20 reps
- Plank: 1min forward (Round 1), 30sec each (Round 2)
This was challenging but I think I need to make the abdominals part a little more difficult by using a medicine ball. I will probably also have to step up the legs portion in a couple weeks. Anyway, give it a try and tell me what you think!
In health,
Lauren
Wednesday, March 23, 2011
246/365 Kettlebell Toss for Hamstrings
Friends and Fitness Enthusiasts,
Kettlebells are a super fun way to switch up your free weight routine. Since kettlebells are weighted on one side with the handle on the other, you lengthen your lever (your arm) to make exercises a little more challenging. Plus, kettlebell moves often involve you throwing the weight or gripping it in a way you can't easily do with dumbbells. Here is a fun exercise for your hamstrings, core, shoulders, and eye-hand coordination.
I tried drawing a paint image of it but, it just wasn't working out. Basically, you want to make sure the power is coming from your hips, your arms are doing minimal work but they are still obviously involved with the move. Keep your core tight while doing this move to maintain balance and control of your center. To skip his instruction (quite helpful for all the pointers on alignment and how the motion works), fast forward to 1:58.
In health,
Lauren
Kettlebells are a super fun way to switch up your free weight routine. Since kettlebells are weighted on one side with the handle on the other, you lengthen your lever (your arm) to make exercises a little more challenging. Plus, kettlebell moves often involve you throwing the weight or gripping it in a way you can't easily do with dumbbells. Here is a fun exercise for your hamstrings, core, shoulders, and eye-hand coordination.
I tried drawing a paint image of it but, it just wasn't working out. Basically, you want to make sure the power is coming from your hips, your arms are doing minimal work but they are still obviously involved with the move. Keep your core tight while doing this move to maintain balance and control of your center. To skip his instruction (quite helpful for all the pointers on alignment and how the motion works), fast forward to 1:58.
In health,
Lauren
Saturday, March 19, 2011
242/365 Sit-Up to Stand
Friends and Fitness Enthusiasts,
I love this abdominal exercise that I found in Shape magazine. It's called Sit-Up to Stand. Here, you'll work your entire core and legs too.
1. Start out laying on your back. You can hold a medicine ball to make this more challenging.
2. Without using your hands, sit up swinging your legs to your side, knees bent.
3. Still without using your hands, stand up.
4. Lay back down the same way you stood up.
5. Repeat x 12, switch which side you sit up on each time.
In health,
Lauren
I love this abdominal exercise that I found in Shape magazine. It's called Sit-Up to Stand. Here, you'll work your entire core and legs too.
1. Start out laying on your back. You can hold a medicine ball to make this more challenging.2. Without using your hands, sit up swinging your legs to your side, knees bent.
3. Still without using your hands, stand up.
4. Lay back down the same way you stood up.
5. Repeat x 12, switch which side you sit up on each time.
In health,
Lauren
Friday, March 11, 2011
234/365 It's a Bird...It's a Plane...It's Banana-Man!
Friends and Fitness Enthusiasts,
Perhaps it is because I like to make people do funny exercises or maybe I wish someone would make me do these. Still, I find myself fond of a particular exercise: Banana-Man! This exercise is great for your core and just plain fun (or at least fun to watch); it's best done with more than 3 people if you are prone to embarrassment.
1. Banana: Start out on your back, arms stretched out overhead.
Without pushing off the floor, move into...
2. Superman: Lying on your stomach, arms and legs hovering off the floor.
3. Repeat! Have someone call out Banana/Superman and feel your core working.
In health,
Lauren
Perhaps it is because I like to make people do funny exercises or maybe I wish someone would make me do these. Still, I find myself fond of a particular exercise: Banana-Man! This exercise is great for your core and just plain fun (or at least fun to watch); it's best done with more than 3 people if you are prone to embarrassment.
1. Banana: Start out on your back, arms stretched out overhead.
Without pushing off the floor, move into...
2. Superman: Lying on your stomach, arms and legs hovering off the floor.
3. Repeat! Have someone call out Banana/Superman and feel your core working.
In health,
Lauren
Saturday, March 5, 2011
228/365 Figure 4 Abs
Friends and Fitness Enthusiasts,
Here's another abdominals exercise coming at you from a book about training for MMA. I'll write the title in as soon as I remember. Bare with me as my paint illustration is not that great.
1. Lay on your back, knees up, feet planted on the ground.
2. Take your right ankle and put it on your left knee. Lift up your left leg straight out, keep your ankle on your knee.
3. Crunch your upper body in while also bringing your left leg into your chest.
4. Repeat and switch sides.
This exercise works you doubly hard because of the leg action. Your hip flexors attach to your spine so your core is having to work extra hard to contract and stabilize your body.
In health,
Lauren
Here's another abdominals exercise coming at you from a book about training for MMA. I'll write the title in as soon as I remember. Bare with me as my paint illustration is not that great.
1. Lay on your back, knees up, feet planted on the ground.2. Take your right ankle and put it on your left knee. Lift up your left leg straight out, keep your ankle on your knee.
3. Crunch your upper body in while also bringing your left leg into your chest.
4. Repeat and switch sides.
This exercise works you doubly hard because of the leg action. Your hip flexors attach to your spine so your core is having to work extra hard to contract and stabilize your body.
In health,
Lauren
Friday, February 25, 2011
220/365 Calling Captain Pike for Abdominal Strength
Friends and Fitness Enthusiasts,
My dear friend Adam has requested suggestions for more intense abdominal exercises so that he wouldn't have to do the same ones over and over again. One of my suggestions was a pike.
This is the land version of a pike dive or a spin on Navasana from Yoga.
1. Start out laying on floor arms extended above and legs out straight.
2. Using those strong abs, bring your arms and legs together forming a V.
3. Hold it for a moment, then come back until your arms and legs are just hovering above the floor; your weight is in your sit bones.
4. Repeat and feel the burn.
In health,
Lauren
My dear friend Adam has requested suggestions for more intense abdominal exercises so that he wouldn't have to do the same ones over and over again. One of my suggestions was a pike.
This is the land version of a pike dive or a spin on Navasana from Yoga.
1. Start out laying on floor arms extended above and legs out straight.
2. Using those strong abs, bring your arms and legs together forming a V.
3. Hold it for a moment, then come back until your arms and legs are just hovering above the floor; your weight is in your sit bones.
4. Repeat and feel the burn.
In health,
Lauren
Friday, February 18, 2011
213/365 Plank with a Twist
Friends and Fitness Enthusiasts,
If you're bored with doing the plank, here's a new one for you brought to you by my co-worker and friend Libby. If you notice, this is probably the third or fourth move I've snagged off of her. In the fitness world, it happens all the time. It's hard to come up with new things on your own. I encourage you to check out what other people are doing (run it by me if you think it's strange) and add it into your routine. Anyway, here's how to do it:
1. Position hands under shoulders on the floor. Extend legs out straight like you would in plank.
2. Bring your right knee up to your left elbow. Stick it for a moment then return to plank. Repeat on other side.
N.B.: You'll be burning in your shoulders but, you can do it! Push against the floor to make your shoulders strong. When you bring your right knee up, really twist it up there to target your obliques.
In health,
Lauren
If you're bored with doing the plank, here's a new one for you brought to you by my co-worker and friend Libby. If you notice, this is probably the third or fourth move I've snagged off of her. In the fitness world, it happens all the time. It's hard to come up with new things on your own. I encourage you to check out what other people are doing (run it by me if you think it's strange) and add it into your routine. Anyway, here's how to do it:
1. Position hands under shoulders on the floor. Extend legs out straight like you would in plank.2. Bring your right knee up to your left elbow. Stick it for a moment then return to plank. Repeat on other side.
N.B.: You'll be burning in your shoulders but, you can do it! Push against the floor to make your shoulders strong. When you bring your right knee up, really twist it up there to target your obliques.
In health,
Lauren
Thursday, January 20, 2011
184/365 Aye Aye Captain!
Friends and Fitness Enthusiasts,
The rectus abdominis muscle originates at your pubis and is inserted in your ribs. What does this mean for you? Your muscles contract from insertion to origin which means that when you do crunches, you are bringing your chest to your knees. Concentric contractions like this are not the only ways you can work your abdominals. You can also work them eccentrically by doing the Captain's Chair exercise.
1. Rest forearms on arm pads and back against cushion. You can also grip a bar overhead.
2. Hold body up by pressing weight into arm cushions, keep shoulders down. If you're holding a bar, steady yourself.
3. Hang legs straight down. Slowly, bring knees up. To make it more difficult, keep legs straight and hinge from the hips.
4. Slowly, bring knees/legs down into starting position.
This exercise will work your hip flexors when you bring your knees up and your abdominals when you bring your knees down.
In health,
Lauren
The rectus abdominis muscle originates at your pubis and is inserted in your ribs. What does this mean for you? Your muscles contract from insertion to origin which means that when you do crunches, you are bringing your chest to your knees. Concentric contractions like this are not the only ways you can work your abdominals. You can also work them eccentrically by doing the Captain's Chair exercise.
2. Hold body up by pressing weight into arm cushions, keep shoulders down. If you're holding a bar, steady yourself.
3. Hang legs straight down. Slowly, bring knees up. To make it more difficult, keep legs straight and hinge from the hips.
4. Slowly, bring knees/legs down into starting position.
This exercise will work your hip flexors when you bring your knees up and your abdominals when you bring your knees down.
In health,
Lauren
Monday, December 20, 2010
153/365 Spin Cycle
Friends and Fitness Enthusiasts,
There are many cycling classes out there. Not all however can truly be called Spinning since it is a specific program. Still, cycling classes are a wonderfully challenging way to cross train, lose weight, strengthening your cardiovascular system, and building muscle endurance.
Fast fact: Spinning is a 40-minute indoor cycling program led by a Spinning instructor on Spinner bikes manufactured by Star Trac. For more on Spinning, click here.
Cycling classes in general start with the instructor setting you up on the bike. You begin by standing next to the bike seat; adjust it so that the seat hits the top of your iliac crest, hip bone. Next, you want to sit on the seat. With your feet positioned at 9:00 and 3:00, your feet should be flat and your knees should fall right on top of your ankles. If this is not the case, you may have to adjust your seat forwards or backwards. At full extension of your leg, your knee should still be slightly bent. After this, your instructor should warm you up then take you for a heart pumping ride doing intervals and climbing hills.
If you have never participated in a cycling class, I highly recommend it. Yes, your butt will hurt for a couple days, maybe longer. As long as you stick with it, your body will get used to sitting on a bike seat; don't let the pain deter you! The benefits of cycling include muscle endurance in your legs, cardiovascular endurance, and core strengthening. When you cycle, you shouldn't be holding your torso up using your arms. Your arms should be relaxed while your abdominals and lower back keep you at about a 45 degree angle. If you use your arms to support you, you may develop a lower back injury from strain. Also, keep those tips about your gait in mind: toes, knees, and hips forward! Your body moves best when it stays in one plane, don't go diverting to the sides.
Happy Spinning!
In health,
Lauren
There are many cycling classes out there. Not all however can truly be called Spinning since it is a specific program. Still, cycling classes are a wonderfully challenging way to cross train, lose weight, strengthening your cardiovascular system, and building muscle endurance.
Fast fact: Spinning is a 40-minute indoor cycling program led by a Spinning instructor on Spinner bikes manufactured by Star Trac. For more on Spinning, click here.
Cycling classes in general start with the instructor setting you up on the bike. You begin by standing next to the bike seat; adjust it so that the seat hits the top of your iliac crest, hip bone. Next, you want to sit on the seat. With your feet positioned at 9:00 and 3:00, your feet should be flat and your knees should fall right on top of your ankles. If this is not the case, you may have to adjust your seat forwards or backwards. At full extension of your leg, your knee should still be slightly bent. After this, your instructor should warm you up then take you for a heart pumping ride doing intervals and climbing hills.
If you have never participated in a cycling class, I highly recommend it. Yes, your butt will hurt for a couple days, maybe longer. As long as you stick with it, your body will get used to sitting on a bike seat; don't let the pain deter you! The benefits of cycling include muscle endurance in your legs, cardiovascular endurance, and core strengthening. When you cycle, you shouldn't be holding your torso up using your arms. Your arms should be relaxed while your abdominals and lower back keep you at about a 45 degree angle. If you use your arms to support you, you may develop a lower back injury from strain. Also, keep those tips about your gait in mind: toes, knees, and hips forward! Your body moves best when it stays in one plane, don't go diverting to the sides.
Happy Spinning!
In health,
Lauren
Monday, December 13, 2010
146/365 Winter Workout at Home: Burpees
Friends and Fitness Enthusiasts,
The burpee is a classic exercise for cardio and strength. It can be done just about anywhere and can be modified as needed. You will work your core, your legs, your arms, and your heart in this dynamic exercise.
1. Begin by standing upright.
2. Jump up from a squat! To make it easier, reach up as high as you can. To make it harder, jump up and tuck your knees into your chest when you're at your highest point.
3. Land with soft knees.
4. Place your hands on the floor and jump your legs back straight into a plank position. To make it easier, step back one leg and then the other.
5. Jump back into the squatted position on the floor (phase 3). To make it easier, step one leg in and then the other.
6. Stand back upright.
Repeat for 30 seconds or go for repetitions.
In health,
Lauren
The burpee is a classic exercise for cardio and strength. It can be done just about anywhere and can be modified as needed. You will work your core, your legs, your arms, and your heart in this dynamic exercise.
1. Begin by standing upright.
2. Jump up from a squat! To make it easier, reach up as high as you can. To make it harder, jump up and tuck your knees into your chest when you're at your highest point.
3. Land with soft knees.
4. Place your hands on the floor and jump your legs back straight into a plank position. To make it easier, step back one leg and then the other.
5. Jump back into the squatted position on the floor (phase 3). To make it easier, step one leg in and then the other.
6. Stand back upright.
Repeat for 30 seconds or go for repetitions.
In health,
Lauren
Sunday, December 5, 2010
138/365 I'm on a (Yoga) Boat!
Friends and Fitness Enthusiasts,
After attending my friend Elizabeth's yoga class (check out her blog!), I thought it was important to put in another plug for yoga. Yoga is absolutely wonderful for your body, mind, and spirit. It helps you realign yourself, allows you to be quiet and just be. Specifically though I want to share the boat pose that we did in our practice since I am now suffering from sore abdominals.
1. Begin sitting on your mat or the floor. Place your hands behind you on the floor. Bend your elbows for support as you lift your knees up. Keep your back straight.
2. Pick your feet up off the floor and extend your arms straight out, reaching forward. Make your shins parallel to the floor.
3. You can either hold the boat pose here (left) or give yourself a greater challenge (right).
4. Extend your legs while extending your back and lowering yourself to the floor. Don't actually touch the floor with your back or legs.
5. Hover for a moment then snap back into Step 3. Repeat 8-10 times.
In health,
Lauren
I couldn't make the reference without putting in the video. Enjoy!
After attending my friend Elizabeth's yoga class (check out her blog!), I thought it was important to put in another plug for yoga. Yoga is absolutely wonderful for your body, mind, and spirit. It helps you realign yourself, allows you to be quiet and just be. Specifically though I want to share the boat pose that we did in our practice since I am now suffering from sore abdominals.
2. Pick your feet up off the floor and extend your arms straight out, reaching forward. Make your shins parallel to the floor.
3. You can either hold the boat pose here (left) or give yourself a greater challenge (right).
4. Extend your legs while extending your back and lowering yourself to the floor. Don't actually touch the floor with your back or legs.
5. Hover for a moment then snap back into Step 3. Repeat 8-10 times.
In health,
Lauren
I couldn't make the reference without putting in the video. Enjoy!
Friday, November 12, 2010
115/365 For Your Chest and Abdominals
Friends and Fitness Enthusiasts,
Your pectoralis major has several important actions. It helps you do practical things like sliding a door shut, pushing down the door to that machine that dries your swimsuit, and pushing yourself away from your desk when you're sitting in a rolling chair. Hence, we shouldn't forget it in our work out routines.
There are more ways to strengthen it than push ups and the bench press. You can do pec flys. This is one of my newest ways to do that while also working your abdominals.
1. Lie down on a mat or the floor.
2. Lift your legs up straight. While pressing your lower back into the floor making sure there is no space between you and floor, lower your legs down to the point where you're about to lose control.
3. Hold your weights to the side of you making a T.
4. Breathe in. Think about your chest muscles. Breathe out while squeezing your arms in above and in front of you. If you were to drop them they'd land on your face.
5. With control, bring your arms back to the T shape without touching the ground. Repeat 12 times for 2 sets.
In health,
Lauren
Your pectoralis major has several important actions. It helps you do practical things like sliding a door shut, pushing down the door to that machine that dries your swimsuit, and pushing yourself away from your desk when you're sitting in a rolling chair. Hence, we shouldn't forget it in our work out routines.
There are more ways to strengthen it than push ups and the bench press. You can do pec flys. This is one of my newest ways to do that while also working your abdominals.
2. Lift your legs up straight. While pressing your lower back into the floor making sure there is no space between you and floor, lower your legs down to the point where you're about to lose control.
3. Hold your weights to the side of you making a T.
4. Breathe in. Think about your chest muscles. Breathe out while squeezing your arms in above and in front of you. If you were to drop them they'd land on your face.
5. With control, bring your arms back to the T shape without touching the ground. Repeat 12 times for 2 sets.
In health,
Lauren
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