September 7, 2009 |
Stretch your entire upper body with this supported back arch. You'll need a folding chair with the back rest removed in order to fit your body through it. Many gyms and yoga studios provide them, or you can make your own. -- Karen Voight 1Sit backward on the chair, placing your legs through the empty backrest. Your feet should be flat on the floor at hip-width apart. Lie back, resting your hips and upper back on the seat of the chair and your hands along the frame of the back rest.
October 12, 2009 |
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.
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.
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.
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.
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.
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.
May 11, 2009 |
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.
May 4, 2009 |
As we age, we gradually lose our sense of balance. To reverse this, challenge yourself with stability exercises for a complete workout routine. Here is a typical yoga pose that will help you stand tall and improve your sense of balance. -- Karen Voight 1 Stand upright on a level surface with both feet flat on the floor. Shift your weight toward your right foot. Slowly bend your left knee and place your left foot against the inside of your right calf.