Try These Out
The Plank:
One of the best core exercises is the Plank. Here’s how you do it:
Lie prone on the floor with feet together in a push up position, and forearms on the ground.
Draw in your abs (suck in your tummy) and lift your entire body off the ground until it forms a straight line from your head to toe.
Hold for 2 seconds, and slowly return body back to the ground.
Work up to 2 sets of 10.
The Side Plank:
Shift to your side, keeping your elbow under your shoulder and both feet on the floor, top foot in front.
Lift your hips until your body is in a straight line.
Hold for 2 seconds, and slowly return body back to the ground.
Work up to 2 sets of 10.
Stability Ball Chest Press:
Start
1. Sit on ball and walk yourself out until you are lying on your back
with head and shoulders on ball
2. Maintain bridge by squeezing butt muscles
3. Point feet straight ahead and shoulder width apart
4. Hold dumbbells in each hand, at chest level
Do it
1. Press both DB up and together overhead, fully extending arms
2. Return DB to start position
How much
Sets: 2 to 3
Reps: 12 to 20
Wt: 5 to 15 pounds
Rest: 1 minute between sets
How often
Do 2-3X per week
Take a day off between workouts
Stability Ball Bridge:
Start
1. Sit on ball and walk yourself out until you are lying on your back
with head and shoulders on ball
2. Maintain bridge by squeezing butt muscles
3. Point feet straight ahead and shoulder width apart
Do it
1. Draw in belly button to activate abdominal muscles
2. Lower pelvis to the floor, hold for 2 counts
3. Lift pelvis until knees are in line with hips and shoulders
4. Repeat
How much
Sets: 2 to 3
Reps: 12 to 20
Rest: 1 minute between sets
How often
Do 2-3X per week
How to do a Push-up (and why to do one!):
The push-up is a primarily a chest exercise that doesn’t require a machine
or a weight, therefore you can do it in your livingroom while you watch
“The Biggest Loser.” No excuses…
Kneel on all fours with hands slightly farther than shoulder-width apart,
fingers pointing forward, arms straight but not locked, hands in line
with shoulders. Extend legs behind you so you’re balanced on the balls
of your feet, abs contracted. Lower hips into plank position so your
body forms a straight line from head to heels, butt and legs engaged
to maintain position. Once in position, your nose should line up directly
with your fingertips. Maintaining the plank position, bend elbows out
to sides, lovering torso until elbows align with shoulders and form
90 degree angles. Straighten arms and press up to starting position
and repeat. Aim for 10 to 20 push-ups and work up to 30.
Can’t do a full one? Switch to a modified push-up with your knees on
the ground.
Strengthens your chest, shoulders, triceps
Stability Ball Crunch tip: When doing crunches
on a stability ball, center the ball under your lower back instead of
placing it under your shoulder blades. Your abs have to work much harder
since more of your torso is unsupported. Happy crunching!
