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Karen Voight

HEALTH
February 8, 2010
Here's a new way to spice up your basic abdominal crunches using a 36-inch round roller. This is a challenging exercise, so be patient if you find it difficult at first. And remember: It's important to keep your shoulders and hips level throughout the entire move. -- Karen Voight 1Sit at one end of the roller, line up your spine on the roller and lie down on it. (Scoot down enough to make sure the back of your head rests on the roller.) Place your feet flat on the floor, shoulder-width apart, with your knees bent, toes facing forward.
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HEALTH
January 18, 2010
Here's a nice stretch for your middle and lower back that fits easily into your workday. Just move your chair away from the desk and give it a try whenever your back feels tight or stiff. This move is also a great way to release tension in your neck and shoulders. -- Karen Voight 1Sit all the way to the back of a sturdy chair (not a rolling one). Place your feet shoulder-width apart with your ankles below your knees, feet flat on the floor. Bend forward at the hips, bringing your chest and ribcage in between your inner thighs.
HEALTH
June 1, 2009 | Karen Voight
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.
HEALTH
December 28, 2009
This stretch is a relaxing way to end your workouts. It will keep your legs and back muscles limber and help reduce the stiffness and soreness that often follow a tough workout. -- Karen Voight 1Sit on a flat, padded surface or mat. Extend both legs straight out in front of you. Hook a towel or a band around the balls of your feet and grasp the ends with each hand. Inhale and sit upright. Exhale and lean forward from the hips, maintaining a straight spine. Engage your upper back muscles to slide your shoulder blades down your back.
HEALTH
May 11, 2009 | Karen Voight
If you travel and need a convenient way to exercise without packing dumbbells, exercise tubing is an excellent alternative for creating resistance. With this one move, you'll be able to train multiple muscles in your upper and lower body at the same time. -- Karen Voight 1 Grasp the handles at each end of the rubber tubing. Place your feet on the tubing as an anchor. Be sure your feet are shoulder-width apart, toes pointing forward, feet parallel to each other. Lower your arms by your sides.
HEALTH
October 12, 2009 | Karen Voight
A fun, new way to strengthen and stretch your core is to add a small kettle bell to your workout. This move is harder than it looks -- so don't be surprised if you can twist with only a small range of motion in the beginning. Your strength and flexibility will increase with practice. -- Karen Voight 1Stand upright, with your feet together, holding one kettle bell in front of your chest with both hands. Lift your elbows out to the sides at shoulder height, palms facing your chest.
HEALTH
August 24, 2009 | Karen Voight
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.
HEALTH
April 12, 2010 | By Karen Voight
Use a chair as a helpful tool in stretching the backs of your upper thighs, or hamstrings. The elevation of the chair allows you to maintain a straight back so you can focus the stretch in the legs. — Karen Voight Stand in front of a sturdy chair with toes facing forward. Shift your weight to your left leg and place your right foot on the seat of the chair, keeping your right knee straight and your toes facing up toward the ceiling. Maintain a straight back as you bend forward at the hips, resting your fingertips on the chair seat on each side of your foot.
HEALTH
December 14, 2009
To kick up the intensity of your workout, use a kettle bell. The iron bell is more unstable than a traditional dumbbell, so you'll need to work harder to control it. To safely do this move, you'll need plenty of space. -- Karen Voight 1Holding a kettle bell in your left hand, stand with your feet staggered, right foot in front of your left, about 2 1/2 feet apart. Bend your right knee, right hand resting on your right thigh. Lean forward at a 45-degree angle. Begin with your left hand below shoulder level.
HEALTH
February 15, 2010
This is a safe and effective way to train your abdominal muscles to stay flat and firm when you stand. Don't try to touch your feet to the floor right away; over time, you'll develop strength to lower them all the way to the floor. -- Karen Voight 1Lie on a mat or a padded surface. Hold a foam roller lengthwise between your knees and ankles. Begin with your knees directly above your hips and rest your head on the floor. Bend your arms to the side with your elbows at shoulder level.
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