Tag Archives: core

Push Up Challenge

Posted on 28. Feb, 2011 in Exercises, Fitness

How many push-ups can you do? 1 -5-10? The push-up is one of the simplest, yet most challenging and efficient exercise. It tones your chest, arms and core.  So drop and give me 5! Then repeat at the same time every day for the whole week and see how many reps you can increase. Now, do this 3-4 times a week for a month and really see the benefits you can achieve.

SET-UP   

Push Up

It’s the one you’ve been doing since your days in middle school. Lie down on the floor face down with your feet close together. Place your hands shoulder width apart. While maintaining a straight body, lower yourself down until your chest touches the ground. Push yourself up. That’s one rep.

Weekly Tips for January 31, 2011

Posted on 30. Jan, 2011 in Uncategorized

Did you make any New Year’s resolutions, other than health, fitness or nutrition? How about trying to be a gentler and kinder person? To stop yelling at other drivers? Stop shopping when frustrated?  Or making yourself genuinely happy? 

In the process of cleaning out aka Forced Spring Cleaning, 10 year old boxes were found and organized.  In such boxes a lot of self-help books, guess I was looking for something in the late 90′s? Found – 52 nice things to do to make someone happy by Jeri-Lynn Johnson.  In reviewing this book, I thought I would add these sharing ideas to our weekly tips. (more…)

Exercise of the Week — July 26, 2010

Posted on 26. Jul, 2010 in Exercises

Tree Plank

Targets: Shoulders, chest, back, and abs

With back to a tree, get on all fours so that heels are a few feet away from tree trunk. Place both forearms on ground, elbows underneath shoulders.

Straighten legs behind you one at a time and walk feet up tree until body is parallel to ground. (Beginners can keep feet on ground for a traditional plank or rest feet on a low step instead.) Hold for 10 seconds, then rest 10 seconds. (As you improve, increase hold and rest by 10 seconds until you can hold for a full minute.) Do 2 reps.

Tip: To make it easier, walk your feet higher on the tree trunk while still keeping your abs engaged and back straight. To make it more difficult, do push-ups while in the plank or split legs to make it a one leg plank.

This is a great exercise and really gives you the feeling of exercising outside the norm and conquering a crazy exercise.

Exercise of the Week – Weighted Abs

Posted on 11. Jul, 2010 in Exercises

Standing Barbell Twist :
 
 
 
 

 

EXERCISE DETAILS…
Primary Muscle Is : Abdominals
Secondary Muscles : None
Equipment Used : Barbell
Mechanics : Isolation
INSTRUCTIONS : The Instructions for the exercise Standing Barbell Twist is follows : The standing barbell twist work out focuses on your oblique. Grab a light barbell and relax it on the muscle on the backside of your neck. Do not rest the weight on your neck, Stand up straight, with your feet firmly on the ground at a wide than shoulder width stance, and your backside straight. Slowly twist your torso to the right and then to the left. Tense up your middle section. Twist as far as possible. Do not shift your head with the twist, stay eyes facing forward.
TIPS : The Tips for the exercise Standing Barbell Twist is follows : Do not look from side to side; stay your head facing forward. Stay your abs tight throughout the entire set. Make sure you have sufficient room if you are using an Olympic bar!

www.nationalfitnessequipments.com

Exercise of the Week — May 24, 2010

Posted on 23. May, 2010 in Exercises

The Farmer’s Walk

This is a move you sometimes see in competition. In the traditional version, you pick up heavy weights in each hand and walk as fast as you can for as far as you can. In this version, you push a heavy weight overhead and walk, keeping your arms locked and your core very tight to support you. You can use a barbell or heavy dumbbells…or anything heavy that you can get a good grip on. Simply push the weight overhead (have a spotter nearby to help if you need to) and walk across the room holding the weight overhead (or at your sides). Repeat for as many laps as you can handle. You’ll notice you have to use every muscle in your body to stay in control, so this is a wonderful whole body exercise.

Exercise for May 10, 2010 — Jennifer Aniston’s Reverse Crunch

Posted on 10. May, 2010 in Exercises

Whittle your waist away with this great core exercise, REVERSE CRUNCH.

1. Lie on your back with hands alongside your body.  Bend your knees 90 degrees, lifting your feet and crossing your ankles.

2. Contract your abs, using them to slowly curl your butt and hips up off the mat, keeping your legs bent at 90 degreees.  Lower back down slowly.  Do 3 sets of 15 reps about 3 times per week, while avoiding overeating.

For a challenge: Do this move on a decline bench with your head toweard the top end. To stablilize yourself, hold the bench with your hands behind your head.

Exercise of the Week – V Up

Posted on 18. Apr, 2010 in Exercises

This exercise strengthens all of the core muscles, as well as improves back strength and flexibility. This is an intermediate-level exercise and should not be done if one has any back issues or pain. Perform 1-3 sets with as many reps that can be done with proper form. Once you have mastered this exercise, you can move onto the Superman/Banana!  RockIt Mom will post that exercise as soon as she masters it!!  It is not easy but a fabulous challenge!   Happy training! 

As always please consult your physician before beginning any new form of exercise!

Weekly Tips for Earth Week, April 19, 2010

Posted on 18. Apr, 2010 in Uncategorized

Tips from RockIt Mom:

1. GREEN – In honor of Earth Day, Earth Week and Earth Fair, there are a number of GREEN tips this week.  

First, what do you do with that old throw rug or carpet pieces?  Here are some ideas: use it to protect your knees when gardening. put in the sink when working on faucet so pieces don’t go down the drain and tools don’t scratch the sink, tape/glue to the wall so when open car door you don’t ding the wall, place between washer/dryer so when items fall down, (more…)

Exercise of the Week for April 5, 2010

Posted on 05. Apr, 2010 in Exercises

Two Handed Wood Chop

Stand holding a 5 or 8 pound dumbbell in both hands next to your right ear.  Brace your abs and rotate your torso to the left as you extend your arms and lower the dumbbell to the outside of your left knee. Lift it back to the start position.  That is one rep.   Be sure to engage our abs/core throughout the ENTIRE exercise movement.  Do 10 reps, then repeat on the opposite side for same amount of reps. 

Do this exercise at least 3 times per week.  If you don’t have a dumbbell, use a large water bottle, bleach bottle and work your way up to weights.  Don’t start off at 8 lbs. if you have never done this exercise before.  Start with out any weight, the next session, use a water bottle and go slowly.  If you ever feel any pain, stop immediately.   Time to get ready for  swimsuit and tank top season which is on its way!