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Posts Tagged ‘Fitness Tips’

Here’s an exercise that will help to tone your entire upper body.  Begin by holding a kettle bell in each of your hands.  Squeeze your abs tight as you lie down on a workout bench, set at a decline.  Secure your feet and press the weights up until your arms are straight.  Now bring the weights down to your shoulders and then lift them again.  Do this movement slowly in order to control your form.  Repeat for 2 sets of 12.

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Try this alternative to a traditional bench press.  Begin by holding a kettle bell in each of your hands.  Clench your abs and lie down on a workout bench that is set at an incline.  Place your feet on the floor and shoulders width apart.  Now press the weights up until your arms are straight.  Now bring the weights down to your shoulders.  Lift the weights again and repeat for 2 sets of 12.

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The chest press can be done on a bosu ball, using kettle bells instead of dumbbells.  Start by holding a kettle bell in each of your hands.  Tighten your abs and place your upper back on the bosu ball.  Press your feet against the floor and lift your torso to a table top position.  Now press the weights up over your chest.  Your arms should be straight at this point.  Now bend your elbows to lower the weights to your shoulders.  Now lift the weight straight over your chest 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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Try the seated kettle bell snatch on a bosu ball.  Start out the exercise by tightening your abs as you lift the kettle bell from the floor with both hands.  Carefully sit down your bosu ball with your feet shoulders width apart.  Clench your abs and let the weight fall to your knees.  Now lift the weight up overhead.  Make sure to squeeze your abs, glutes and thighs to keep your balance and to protect your back.  Do the movement very slowly to control your form.  Repeat the entire motion for 2 sets of 12 repetitions to start.

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The one arm kettle bell snatch can be done on a bosu ball.  Begin the exercise by clenching your abs.  Use your right hand to lift the kettle bell and carefully step onto your bosu ball.  Place your right arm out at your side and keep your feet shoulders width apart as you bend at your knees to slowly do a squat.  As you squat, let the weight fall to the level of your knees.  Now, as you come to a standing position, lift the weight straight up over your head, squeezing your abs, glutes and thighs to keep your balance and to protect your back.  Do the 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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The walking lunge with an 8” ball is a great way to strengthen your legs and your abs at the same time.  Begin the exercise by standing up straight as you hold an 8” inflatable ball at your waist.  Step forward about four feet with your right foot.  Bend both knees and lower your body until your right thigh is parallel to the ground.  Now twist your torso to the right.  Come to a standing position again and repeat the same movements but on the left side.  Alternate the lunge and twist on each side for 2 sets of 10 repetitions.

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Here’s an alternative to the traditional IT Band exercise done on the foam roller.  Start out by sitting on your bottom on the roller.  Keep your legs straight and your abs tight throughout the entire exercise.  Rotate your torso to the right and place your hands on the floor on the other side of the roller.  Now rotate onto your right hip and lift your feet off the floor.  You will look as though you are lying on your side on the roller.  Move forward and backward for 20 seconds.

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The adductor stretch will help to loosen up your hamstrings.  Start by sitting down on the floor.  Keep your back nice and straight and make sure that your abs are tight.  Your legs should be out in front of you and separated by several feet, depending on what is comfortable for you.  Now move your torso forward and place your elbows and forearms on the floor between your legs and rest your abs.  Hold the stretch for 20 seconds and then use your abs to sit upright, bringing your legs together again. 

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To do an abdominal stretch, start by finding a balance ball.  Place the balance ball on the floor and have a seat.  Make sure that your abs are clenched and that your feet are flat on the floor as you move our back onto the ball.  Your back should be the only part of your body that is touching the ball.  Let your arms fall over your head and press your belly button to the ceiling.  Hold the stretch for 20 seconds and then use your abs to roll up to your original sitting position.

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