October 19, 2009 |
This is a safe and effective way to strengthen the muscles in your back that run parallel to your spine. Start with just a small range of motion and make sure your feet are touching the floor. This will help isolate and train those underworked areas of your back. -- Karen Voight 1Lie face down on a flat padded surface or mat. Straighten your legs behind you with your toes facing the floor, your inner ankles facing each other. Place the palms of your hands on a round, full-length foam roller.
January 25, 2010
Have you ever thought of using a folding chair when performing abdominal crunches? Try it. You'll find that it's a comfortable way to focus on contracting your abs without feeling pressure on your back. -- Karen Voight 1Place an open-back chair or bench on a flat, padded surface and lie down in front of it. Place your lower legs on the seat of the chair with your feet hanging off the back end of the seat. Scoot in so your hips are close to the chair. Place your hands behind your head with your elbows pointed out to the sides.
April 19, 1999 |
Beware. The Gym Rat is snooping around Southern California, looking at the best and worst in health clubs. And he isn't just any rat. He's been teaching more than four years at various clubs in the area. He is a member of IDEA / the Assn. of Fitness Professionals and is certified by the Aerobics and Fitness Assn. of America. * Pssst! I'm gonna share a secret with you--but, please, feel free to pass the word. Karen Voight--yes, the Karen Voight--is teaching again.
August 10, 2009 |
Develop strong, sculpted back muscles and firm buttock and thigh muscles by incorporating this move into your daily fitness routine. When you first start practicing this exercise, don't expect to lift your arms and legs very high. But even raising them just a few inches is beneficial. -- Karen Voight 1Lie face down on a mat or padded surface, extending both arms overhead on the floor and straightening your legs behind you with your inner ankles facing each other. Raise your head, shoulder and right arm (thumb pointed up, palm facing in)
August 24, 2009 |
When practicing the triangle pose, many people sacrifice correct alignment by trying to touch the floor before they are ready. Make sure your hips are not falling backward and your bottom arm is not supporting much of your weight. Here are two variations that encourage proper alignment. -- Karen Voight 1Stand with your legs three to four feet apart. Turn your left thigh outward with your toes pointing to the left. Turn your right thigh slightly inward, toes pointed slightly left.
August 31, 2009 |
Here are two ways to help you stretch your inner thighs and hamstrings. It's very important that you remember to keep your back straight. A common mistake is to lean forward with a rounded upper spine, which makes the stretch less effective. -- Karen Voight 1 Sit on the floor with your legs extended straight in front of you. Place your hands behind you and keep your spine upright as you slide both legs out to the sides as far as they can go. Make sure your toes and knees are facing up toward the ceiling.
September 28, 2009 |
Here's an excellent way to simultaneously train the large muscles in your lower body and your shoulders and biceps. You can use a kettlebell or substitute a dumbbell. -- Karen Voight 1Hold a kettlebell or dumbbell in your right hand. Stand with your feet 3 to 3 1/2 feet apart, toes pointing forward. Place your left hand on your left thigh, inhale and bend your left knee. Shift your weight over your left heel and keep your right leg straight. Lean forward, reaching down with your right hand until the kettlebell is just below your left knee.
October 5, 2009 |
The more active we are, the tighter our hips tend to be. Perform this stretch on a regular basis and you'll keep those strong gluteal muscles flexible. -- Karen Voight 1Sit in a cross-legged position on the floor. Inhale and sit up tall. Hold your right ankle in the palms of both hands above your left knee. Relax the right buttock muscle and allow your right thigh and knee to drop toward the ground. Hold for 3 to 6 breaths. 2Move into a deeper stretch by grasping your hands together under your right leg and cradling your ankle and knee in your arms.
June 1, 2009 |
Here's a fun yoga exercise that will build strength and flexibility in your core muscles and arms. Prepare your body for this move by starting on all fours, rounding your spine and pushing your navel up to the spine. Hold this cat stretch for a few seconds, then practice the following exercise. -- Karen Voight 1 Bring your feet together, bend your knees and lower your hips. Place your hands on the ground, shoulder-width apart, and move your knees to the outer sides of your upper arms.