Premier Women's Personal Trainer McKinney Texas

Archive for the ‘Exercises’ Category

Try this two arm wall pass with a medicine ball for arm conditioning.  Stand one arm’s length from a wall with your feet slightly wider than shoulder width.  Hold the medicine ball above your head. Throw the ball hard against the wall and catch it when it bounces back to you.  Remember to keep your abs tight during this exercise.  Perform his activity for 20-60 seconds then rest for 20 seconds.  Repeat 3 to 5 times.

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Try this medicine ball crunch exercise for an excellent abdominal workout.  Lie down on your back with your knees bent. Hold the medicine ball with both hands on your chest. Now perform a normal crunch. At the top of the crunch pause and squeeze the abs tightly before slowly lowering back down. Remember to keep your shoulder blades about 1 inch from the ground during this exercise. Perform 10 crunches to complete one set.  Do 3 sets.

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This medicine ball push up exercise is will build upper body strength. Start in the push up position with the medicine ball under one hand. Do 10 push ups.  Now, put the medicine ball under the other hand and do 10 more push ups. Step up this exercise by trying to alternate the medicine ball between hands while doing the push ups. Do this exercise until you can’t do any more push ups then rest for 1 minute and repeat this exercise again.

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Try this medicine ball slam exercise for a fun way to work the abs.  Stand with your feet slightly wider than your shoulders. Hold the medicine ball over your head with your arms fully extended. While pulling with your abs make a throwing motion and slam the medicine ball on the floor in front of you then quickly return the ball to the starting position.  Perform this exercise for 20-60 seconds to complete one set then rest for 20 seconds. Do 3 sets.

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Here is a medicine ball lunge exercise that will work your legs. Stand with the medicine ball at your navel. Then step out with one leg and lower your body until your thigh is parallel with the floor. Now step with the other leg and continuously alternate legs making a walking pattern. Remember to never extend your knees past your toes to avoid injury. Take ten steps then rest for 20 seconds. Repeat until 50 steps have been completed.

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The supine scissor leg exercise can be done on an 8” inflatable ball.  Begin by lying on your back with your feet flat on the floor.  Squeeze your abs tight as you place an inflatable ball under your glutes.  Keep your abs tight as you straighten your legs and then lift them off the ground.  Separate your legs a few feet apart and them bring them together again.  Repeat the movement for 2 sets of 12 repetitions.

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To do a piriformis stretch with the help of a partner, begin by lying flat on your back.  Cross your left ankle over your right knee and then lift your right leg to the ceiling.  Your partner will grab your right ankle and lift it higher and pressing it into your torso.  Hold the stretch for 20 seconds.  Now switch to the other leg and repeat the stretch for the same amount of time.

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Here is an exercise to help strengthen your back and shoulder muscles.  To do a shoulder shrug, start by standing straight with your abs engaged.  Place your feet about a foot apart.  Your knees should be slightly bent.  Hold two dumbbells at the sides of your body.  Keep your arms straight and close to you as you lift your shoulders as if to shrug.  Lower your shoulders and repeat for 3 sets of 12 repetitions.

For additional information visit Frisco personal trainer.

To work your back, use the upright row exercise.  Begin by standing straight with your abs tight and your knees slightly bent.  Hold the dumbbells so that they lay horizontally in your hands.  Bend your elbows and bring the dumbbells up until they are at the level of your chest and still horizontal and parallel to the ground.  Keep them close to your body throughout the exercise.  Now lower them again and repeat for 3 sets of 8 repetitions, depending on the weight of the dumbbells.

For additional information visit personal trainer McKinney.