Lying Floor Leg Raise

05 Jul

How to perform the exercise

  1. Lay supine in a relaxed position with your legs straight and your hands underneath your low back for support.
  2. Keep your legs straight and raise them towards your forehead while contracting your abdominals and exhaling.
  3. Once your abs are fully contracted and your legs are slightly above parallel, slowly lower your legs back to the starting position.
  4. Complete for the assigned number of repetitions.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

  1. Exhale hard like you’re blowing out candles on a cake and hold the contraction for a second in order to improve mind muscle connection.
  2. If your lower back bothers you during this exercise, choose more anti extension and anti rotation based movements.
  3. Avoid putting the hands behind the head as this can lead to excess strain upon the neck.

Variations

05 Jul

How to perform the exercise

  1. The inverted row is a good exercise for building depth in your upper back. Grab a flat bench and place it length ways in front of the smith machine.
  2. Adjust the height of the smith machine bar so that it’s around 4ft off the floor.
  3. Position yourself with your heels on the bench and hands grasping the smith machine bar with a slightly wider than shoulder width grip.
  4. Straighten your body out. This is the starting position.
  5. Keeping your body straight, pull your upper body up to the bar.
  6. Pause, and then lower yourself back to the start position.
  7. Repeat for desired reps.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

  1. Position yourself so that when you pull up, the bar touches your middle chest. The bar should not be any higher/lower than that.
  2. Keep your body straight, and don’t let your mid section sag in the middle.
  3. To increase the difficulty add some weight plates on top of your body!

Variations

25 Jun

High Knees are a cardio-intensive exercise performed at a fast pace. It engages your core, strengthens all the muscles in your legs, gets your heart rate up and improves momentum, coordination and flexibility. Because of the many physical benefits, high-knees

How to perform the exercise

  1. Stand with your feet hip-width apart. Lift up your left knee to your chest.
  2. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

  • Land and push off on forefeet.

Variations

High Knees for Prenatal
If you’re in your first trimester, ask your instructor if you’re able to perform regular high knees. If you’re in your second or third trimester, practice your high-knees slowly, pulling your knees out to the sides to make room for your growing belly.

High Knees for Beginners
Take it slow if it’s your first time trying high knees. As a modification, march in place, slowly lifting one knee to your chest and switching for the other knee. This will help you understand the motion without placing too much pressure on your muscles and cardiovascular system.

Advanced High Knees
Once you’ve mastered the basics, move forward in a jogging fashion while you perform the high knees, making sure to swing your arms at 90-degree angles to keep you balanced.

High Knees for Tight Ankles
If you have tight ankles, you can perform a version of high knees while lying down on the mat. Lie on your back with your core tightened and legs out straight. Pull one leg in towards your chest so it is bent. As that same leg straightens, pull the other leg in towards your chest. Continue to oscillate for a leg and ab workout.

17 Jun

Squat

As babies, we must learn how to squat before we learn to stand or walk—and as adults, we have to rediscover how to squat properly. While this primal movement pattern is a base for many activities—like taking a seat and lifting heavy objects—learning how to do a proper squat from a fitness perspective sometimes requires a little coaching, especially to make sure you’re doing them safely and effectively.

How to perform the exercise

  1. Stand straight with feet hip-width apart.
  2. Tighten your stomach muscles.
  3. Lower down, as if sitting in an invisible chair.
  4. Straighten your legs to lift back up.
  5. Repeat the movement.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

1. Only lower as far down as you can without your shoulders popping forward.

2. Squeeze your shoulder blades together and downward at the bottom of the rep.

3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch.

4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears.

Variations

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17 Jun

Plank

How to perform the exercise

  1. Take position on the ground as if you were setting up for a push-up only your weight is held up on your elbows instead of the outstretched hands in the push-up. The upper arms should be perpendicular to the floor lifting the torso up; your forearms resting flat on the ground. You should be up on your toes and with your body flat, not arched either way. This is the starting position.

  2. Hold this position for the prescribed duration, keeping your core tight and remembering to breathe normally.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

1. Lock your ribs down with your abs.

2. Tuck your tailbone between your knees.

3. Do not let your lower back sag

Variations

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16 Jun

Squats are an extremely functional exercise as they teach us to maintain a neutral spine while bending down to pick things up from the legs instead of the back. The dumbbell version allows the weight to be front-loaded for more of a quad focus.

How to perform the exercise

Begin standing with the feet hip distance apart or slightly wider. Hold a dumbbell at your chest with both hands so that arms are bent.

Sit the hips down and back as you squat down while driving the knees outward.

Once the hips are below the knees, reverse the motion as you stand back up and straighten the legs.

Repeat for the desired repetitions.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

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Variations

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16 Jun

Push-ups are an upper body push exercise that specifically target the upper body and core muscles. Strengthening the chest muscles can be very helpful for functional tasks that involve pushing. Proper form is critical in order to target the correct muscles and avoid injury.

How to perform the exercise

Begin in a high plank position on your hands and feet. Your palms should be flat on the ground about shoulder-width apart. You should be on your toes with the feet hip-distance apart. Your gaze should be down at the ground in order to keep the neck in a neutral position.

Draw your belly button toward your spine to engage the core muscles and maintain a straight line from head-to-toe.

Now lower your body toward the floor while keeping the neck and low back in a neutral position. The elbows will bend as the upper arms flare out to about a 45-degree angle away from the torso. Lower down until your chest touches the floor.

Then, press back up as you straighten your arms completely and return to the high plank position.

Repeat for the desired repetitions.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

1. Only lower as far down as you can without your shoulders popping forward.

2. Squeeze your shoulder blades together and downward at the bottom of the rep.

3. Keep your abs tight and your ribs pulled down so that your lower back doesn’t arch.

4. Finish by spreading your shoulder blades apart, with your shoulders pulled down away from your ears.

Variations

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  2. Excepteur sint occaecat cupidatat non proident,sunt in culpa qui officia deserunt mollit anim. Sunt in culpa qui officia deserunt mollit anim id est laborum.