Archive for August, 2010
Here’s a tip that you can use to make those plank poses a little bit harder. Start by lying flat on your stomach with your palms underneath your shoulders. Push up on your arms until they are straight, as if to do a push up. Hold this pose for 10 seconds and then lift your right leg about a foot, keeping your foot flexed. Hold for 10 seconds and then lower the right leg to the original position. Now lift your left leg about a foot and hold for 10 seconds and then lower your leg back again. Lower your body to the floor and rest.
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You can use this pose to strengthen your abs, your arms and our back muscles. Start by lying on your belly with your face to the floor. Place your palms underneath your shoulders. Make sure that your abs are tight as you push up on your arms. Push up until your arms are straight, as if you were doing a push up. Keep your body straight. Hold this pose for 20 seconds. Now come back down to your original position.
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Grab a hard back book from your bookshelf, one that you can easily grasp in one hand. Begin in a standing position with your feet shoulders width apart, keeping your abs tight. Holding the book in your left hand with your palm down and your arm straight, slowly raise your arm until it is parallel to the ground. Now lower your arm to your side again. Repeat this movement for 3 sets of 12 to 15 repetitions on each arm to start.
The Pilates boat exercise can really help to work out your core. Start by lying flat on your back with your knees bent and your feet planted flat on the floor. Raise head, neck and shoulders as if you are doing a crunch and then freeze in this position while keeping your abs tight. Now lift your arms so that they are off the ground, straight and parallel with your torso. Hold in a crunch position and pulse your arms up and down for about 30 seconds and repeat for 2 to 3 sets.
Try using a 10 or 20 pound kettle bell or dumbbell to do a kettle bell swing. This exercise will help to work your entire body. Start by grasping the kettle bell by the handle with both hands. You will need to stoop to do this so make sure your knees are bent and your abs are tight. Now come to a standing position with your feet shoulders width apart and then bend your knees again into a squat position while dropping the kettle bell between your legs. Keep your abs tight the entire time. Now rise to a standing position and swing the weight to eye level, keeping your arms straight. Now repeat this motion for 2 to 3 sets of 20 repetitions.