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.
February 1, 2010
This is a great stretch for loosening up the outside of your hips and thighs. It you're not limber enough to hold your foot, you can hook a strap or a towel around it to help you reach it. -- Karen Voight 1Lying on your back, bend your right knee into your chest. Keep your left leg extended straight out on the floor in front of you. Straighten your right leg, holding the outer edge of your right food with your left hand or using a strap. Press the thumb of your right hand to the top of your right thigh where it meets your torso.
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)
March 30, 2009 |
For on-the-go people who want an alternative to the traditional push-up, here's a quick and easy move to keep your upper body strong. You can work one side's tricep while targeting the other side's chest, back and shoulders. -- Karen Voight 1 Get into a push-up position, balancing on your toes and hands. Move your left hand down until it's below your left shoulder, with your fingers pointing forward. Move your right hand out to the side slightly in front of your shoulder.
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.
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.
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.
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.
November 16, 2009 |
Adding core stability to this arm exercise will shape and tone the muscles in your midsection as well as the backs of your upper arms, called the triceps. -- Karen Voight -- 1--Hold a 5- to 10-pound dumbbell in each hand and lie on a full-length round roller. Place your hips and head on the roller (you can use a yoga block under your head if necessary). Put your feet flat on the floor, hip-width apart, toes and knees facing forward. Straighten your arms above your chest and press the ends of the dumbbells together.