November 16, 2018

Core and Legs Combo

Fit Body:

Core and Legs Combo

Work your core and legs together with this super-effective exercise. Begin without weight and master form first. Here’s how: Lie on your back, with both knees bent and your feet flat on the floor. Next straighten your right leg and lift it up so your heel is facing the ceiling. Next, raise your right arm straight up so it is also perpendicular to the floor. In one motion, lower your right leg so it’s parallel to the floor, and your right arm straight overhead. Exhale and return to your starting position. Begin with 10 reps, then release. Keep your belly button in tight and your torso still. Repeat with your left leg and left arm.

 

*This exercise is for intermediate exercisers without injury concerns.

Build Your Bridge Exercise

Fit Body:

Build your bridge exercise for leg and core strength.

Begin lying on your back with both knees bent and your feet flat on the floor. Pull your belly button in toward your spine, squeeze your glutes and lift your hips up about 6 inches. Maintain this position, and lift your right foot up off the floor. Slowly lower your right foot to the floor. Keep your hips up and lift your left foot up off the floor, and then lower your left foot to the floor. Do 10 reps total, and then release your hips to the floor.

 

*Consult your physician before performing exercise.

 

Are You Up For a Double Ab Challenge?

Fit Body:

Double Ab Challenge!

Double up on your ab challenge with this crunch-plus exercise. Begin lying on your back on the floor. Hold a stability ball between your ankles and knees. Next using both legs lift the ball up off the floor and stabilize your hips and legs. ThenĀ  perform a traditional abdominal crunch. Holding your legs still while performing a crunch adds an extra ab challenge.

 

*Consult your physician before performing exercise.

Core and Leg Strength in 1 Exercise

Get Fit Quick Tip:

Donkey Kick Exercise for Core and Leg Strength

Build total leg and core strength with this floor exercise. Begin on your hands and knees. Keep your back aligned, torso stable and belly button up tight. Lock your shoulders down into your body. Lift your right leg up off the floor, and bend your knee. Push your heel up toward the ceiling about 6 inches, then lower. Do 10-15 reps, then release. Repeat lifting and lowering your left leg.

 

*Consult your physician before performing exercise.

Challenge Your Core

Get Fit Quick Tip:

Reverse Plank for Core!

Begin seated on the floor. Place both hands flat on the ground just under your shoulders. Place both feet flat just forward of your knees. Lift up your hips. Hold for 10 seconds. Pull your shoulders down into your body, squeeze your glutes and pull your belly butting in toward your spine.

 

*Consult your physician before performing exercise.

Strengthen your Core!

Get Fit Quick Tip:

Strengthen your Core!

A strong core or center is important for all activities of daily living. We often carry items with only one hand, which means your core has to be strong to counter-balance your body. This is an example of functional fitness. You should strengthen your body to be able to perform its functions more easily and more effectively. Here’s a functional exercise to strengthen your core:

Begin lying on your back. Place both arms flat on the floor along side your body. Lift both legs up off the ground and move them in a bicycling motion for a count of 10. The key is to keep your torso and hips from rocking or shifting weight from side to side. Breathe as you go and focus on keeping your shoulders down flat on the floor.

 

*Consult your physician before performing exercise.

Isometric Abs!

Get Fit Quick Tip:

Ab-Hold Exercise!

Isometric exercise means your muscles are holding a position tight, without movement. Try an Isometric Ab-Hold exercise to strengthen your core. Begin seated. Place both arms along the side of your body for support. Next slowly lean back until you feel your abs engage. Next, lift both legs up off the floor. Breathe normally. Hold for a count of 10 seconds, then release.

 

*Consult your physician before performing exercise.

Seated End-of-Day Stretch

Get Fit Quick Tip:

Low Back and Leg Stretch

Begin seated on the floor, with both legs straight out in front of you. Gently tuck your chin to your chest and bend forward, reaching straight out with both hands. Hold for one or two deep breaths, then slowly return to your upright posture.

 

*Consult your physician before performing exercise.

Ready to Challenge Your Plank?

Get Fit Quick Tip:

Plank with Shoulder Tap

Begin in a plank on your hands and toes. Next, keeping your body still, lift your right hand and touch your left shoulder, then return to the floor. Repeat, lifting your left hand and touch your right shoulder, return your hand to the floor. Do 10 reps, slow and controlled.

 

*Consult your physician before performing exercise.

Strengthen Your Core with this Plank

Get Fit Quick Tip:

Plank to strengthen your entire core!

Strengthen your entire core with this plank variation. Here’s how to begin:

Begin in a plank with your toes and hands on the floor. Place your hands directly below your shoulders. Keep your belly button up. Next, lift your right hand and left foot up off the floor. Hold for 2-3 seconds, then release. Next, lift your left hand and right foot up off the floor. Hold for 2-3 seconds, and release. Repeat for 10 total repetitions.

 

*Consult your physician before performing exercise.