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Archive for the ‘Exercises’ Category

Try this exercise.  Begin by holding a kettle bell in each of your hands.  Keep your abs tight and place your upper back on a balance board.  Press against the floor with your feet in order to lift your legs and glutes from the ground.  Now lift the weights up over your chest until your arms are straight.  Bend your elbows and bring the weights down to meet your shoulders and then lift them again. Repeat for 2 sets of 12.

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To do this exercise, hold a kettle bell in each of your hands.  Your abs should be tight as you place your upper back on a balance ball.  Place your feet on the floor and press to lift your torso to a table top position.  Now lift the weights up over your chest so that your arms are straight.  Bend your elbows to bring the weights down to your shoulders.  Now press the weights straight over your chest again.  Repeat for 2 sets of 12.

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 To do a one arm kettle bell snatch on a balance board, begin by tightening your abdomen.  Bend and lift the kettle bell from the floor with your left hand.  Keep your abs tight as you come to a standing position.  Slowly and carefully step onto your balance board and place your right arm out at your side.  Be sure to squeeze your abs, glutes and thighs to keep your balance and to protect your back.  Your feet should be shoulders width apart as you bend at your knees to do a squat.  Bring your thighs to where they are parallel to the ground as you let the weight fall to your knees.  Now, as you come to a standing position, lift the weight straight up overhead.  Do the entire movement very slowly in order to control your form.  Repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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To do an abdominal stretch, begin by lying on your belly on a mat.  Place your palms at the level of your shoulders.  Keep your abs clenched as you press up with your hands as if to do a push up but without moving your torso.  Press up on your hands until your arms are straight.  At this point your spine should be curved.  Now hold this stretch for 15 seconds and then use your arms to lower your torso back to the original starting position.

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Try these single arm dumbbell exercises to strengthen your arms and your chest.  Start by lying on a flat bench, holding a 5 lb. dumbbell in your right hand.  Keep your abs tight and your feet flat on the floor.  Raise the dumbbell above your chest.  Make sure that your elbow is slightly bent.  Now lower your right arm again until it is parallel to the ground.  Repeat the movement for 2 sets of 8 repetitions on each arm.

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The flat bench dumbbell press can be used to work your chest and your arms.  Begin by lying on your back on the bench and make sure that the bench is flat.  Keep your abs tight as you make two right angles with your arms at your elbows.  Hold two 5 lb. dumbbells lateral to your body so that your upper arms are parallel to the floor.  Push the dumbbells straight up, over your chest, so that the dumbbells touch.  Bring them back down to the lateral position.  Repeat for 2 sets of 12 repetitions.

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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.

One of my favorite core stabilization exercises is the Lateral Plank.  Lie on your left side, with your left forearm on the floor and your elbow directly under your shoulder.  Your legs should be straight and your feet stacked one on top of the other. If this is too difficult, place the top foot on the floor directly in front of the other.  Lift your hips off the floor, supporting your weight on your forearm and feet.  Do not let your torso drop.  Keep your hips stacked and your chest open.  Place your right hand on your hip. Hold for 10-20 seconds and work up to 1 minute.  Repeat on the other side.