Spring/Summer Fitness Series #2
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I could go on and on about my credentials (they're impressive) and my experience (it's vast) but I'm more interested in you and what you're looking for. After all this isn't about me, it's about YOU!
Work your body from the inside out! Every movement we do comes from our core. Our core works as the gyroscope to keep us balanced in our daily movement. In fact, there are billions of receptors involved in balance during movement and these are connected to the muscles of the core.
1. Put a paper plate under the left foot and hold a weight (I use a 10lb kettle bell) in the left hand.
2. Keep your body weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the leg straight.
3. As you squat toward the floor, keeping the knee behind the toes, take the weight down and touch the floor.
4. Squat as low as you can and keep the back flat, abs engaged.
5. Push back up, slide the left foot in as you stand. Repeat for 8 - 15 reps and then switch sides, completing 1 - 3 sets
Plank: Knee to Elbow - Need: a towel or mat
1. Begin in a plank position, on the hands and toes.
2. Make sure the body is in a straight line from the head to the heels, core braced.
3. Life the left foot off the floor and bend the knee, pulling it in towards the chest. Your torso might bend a little as you bring the knee in.
4. Cross the left foot over the right leg, hold briefly, then take the left knee back to the chest.
5. Bring the left foot back into full plank and repeat on the other side.
Repeat, alternating sides, for 1 - 3 sets of 8 reps (1 rep includes a knee bend with both right and left legs)
Tricep Kickback - Need: two dumbbells
1. Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back.
2. Begin the movement by bending the arms and pulling the elbows up to torso level.
3. Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
4. Bend the arms back to starting position and repeat for 10 - 16 reps.
Tips - Do this exercise one arm at a time if you're using heavier weights or need more support for your lower back. Try not to swing the arms to get the weights up. Keep the abs engaged!
Clamshell Crunch - Need: a big stability ball
Here's a sure fire challenge for...(drum roll please)...YOUR CORE! The clamshell crunch is a whole body movement, that involves the arms, legs abs and lower back. Your inner thighs squeeze a big stability ball between your feet while your arms and chest exchange the ball to hold it in your hands. It's a tough move, so make sure you only lower down as far as you comfortably can without the back arching off the floor. Start with a small range of motion and slowly build the strength and endurance for the full exercise - your low back will thank you. 1. Begin by lying on your back with the legs straight up.
2. Hold the ball in both hands with the arms extended above you.
3. Put the ball between your feet, squeezing them to keep the ball in place, and lower both the arms and legs down towards the floor.
4. Bring them back up and take the ball in your hands.
5. Lower the arms and legs down towards the floor again and continue, exchanging the ball between the hands and feet for 1-3 sets of 8-12 reps.
Avoid arching the back at the bottom of the movement. If you have trouble with that, place a rolled up towel under the hips, bend the knees and/or only lower the arms and legs a few inches instead of all the way down.
Lesley Sheehan is a ACSM Certified Personal Trainer. You can find her at Denali Fitness (Interbay) and The Fitness Lab. Call or email her at Lesley@commongoalfitness.com / 206-909-9926
