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Archive for the ‘Fitness Tips’ Category

Try this alternative to leg lifts using an 8” ball.  Start by lying on your belly on the floor.  Place the ball under your body at your waist.  Keep your arms straight and close to your sides.  Your legs should be straight out behind you with your toes resting on the floor.  Squeeze your abs, your glutes and your thighs to lift both of your legs off the floor.  Spread both legs a few feet apart and then bring them together again.  Repeat the movement for 2 sets of 12 repetitions.

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To do a crunch on an 8” inflatable ball with added rotation, begin by lying down on your back.  Place the ball between your legs.  Lift your legs so that they are bent at the knees.  Your lower legs should be parallel to the ground.  Cross your arms over your chest.  Lift your shoulders and your upper back off the ground to do a crunch but, as you lift your body, rotate to the right and then recline to the starting position.  Now repeat the movement on the opposite side.

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A back extension with an 8” inflatable ball can be done with a twist.  Begin by lying on your stomach on the floor.  Place the ball behind your head at the level of your neck.  Keep your elbows out.  As you lift your torso, squeeze your abs, your glutes and your thighs.  Lift your head about one foot from the floor and then twist to the right.  Now lower your torso and then lift it again and repeat the twist on the left side.

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The adductor stretch can be done with a partner as well.  To begin this stretch, sit down on the floor with your partner behind you.  Your back should be nice and straight and your abs should be clenched.  At this point, your legs should be straight.  Now separate them as far as they will comfortably go and place your elbows and then your forearms on the floor in between your legs.  Your partner will now press on your back to intensify the stretch.  Hold for 20 seconds and come back to your original position.

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Here is a hamstring stretch that is done with the help of a partner.  To start this stretch, lie on the ground on your back.  Relax your body and lift your left leg toward the ceiling.  At this point, your partner will grab your left ankle and press your leg higher, depending on your flexibility.  Your left leg should be kept straight throughout the stretch.  Hold for 20 seconds and then switch to the other leg and repeat the stretch.

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You can use the camel pose to stretch your chest, your abdomen and your quadriceps.  Begin by getting on your knees on the floor.  Keep your abs tightened throughout the pose.  Recline as if to do a back bend on your knees.  Look up at the ceiling.  Keep your arms perpendicular to the ground.  Our hands should be holding on to your heels.  Hold the pose for 20 seconds.  Use your abs to lift your torso back to a kneeling position.

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Most people want to drop a few pounds.  Nearly all of us have lost weight at one time or another only to gain it all back again.  Setting unrealistic goals and starving yourself is never conducive to living a healthy lifestyle.  Losing one pound a week is considered safe, healthy, and manageable.  To slim down without feeling deprived, aim to cut 250 calories out of your daily diet and burn an additional 250 calories through exercise.