Showing posts with label Body. Show all posts
Showing posts with label Body. Show all posts
Saturday, November 24, 2012
Monday, November 19, 2012
COUCH WORK OUT......LOVE!!!
*BONUS Sweat*
-Turn up the burn and ab flattening of this workout with the following five-minute quickie after each resistance-band circuit. Or try it on its own during commercials.
0:00-1:00
-Jump rope, do step-ups on the couch or coffee table, or run up and down the stairs in your house.
1:00-2:00
-Hold a plank pose, balancing on floor on forearms and feet.
2:00-3:00
-Do jumping jacks.
3:00-4:00
-Do bicycle crunches, bringing opposite elbow and knee together. (Every fourth crunch, hold the position for five seconds before resuming.)
4:00-5:00
Repeat jumping rope, step-ups, or running up and down stairs.
http://www.fitzness.com/blog/the-biggest-losers-alison-sweene-trains-for-a-marathon/
http://blogitness.com/tag/couch-workout/
http://www.fitnessmagazine.com/workout/real-plans/celebrity/alison-sweeney-at-home-couch-workout/?page=9
Saturday, November 10, 2012
Squat Variations! Blast Fat & Shred Muscles!
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The Technique:
Typically I see a few common problems on an air squat
-You don’t stay in your heels which means your weight goes into your toes which will lead your knees too far forward. This will put undue tension into your knees
-You sit too “vertically” down and never load, aka stretch, your hamstrings and your glutes. This leads to a lack of power and it can also be the catalyst for you to fall forward into your toes
-Instead of keeping a constant straight spine you hunch your back. This leads to a very weak posterior chain which will make any loading of your back (a la a weighted back squat) very dangerous. Practice holding your spine straight so that you sit with proper technique
-You squat without air in your system. When you have air in your system you are way stronger through your entire body. This will help you hold your technique much better throughout the entire range of motion
-Your knees collapse inward toward each other. It is important to drive your knees wide throughout the entire rep. This will help you load your inner thighs as well. The more muscle that you can recruit in your legs the more powerful and stable you will be
From start to finish here is what the rep should look like.
Starting in a standing position you should have your feet approximately shoulder width apart. Send your eyes forward to a target and hold your gaze there throughout the entire rep.
Before you sit down you should take start your inhale. As you begin to descend make sure that your focus is on sitting back with your butt instead of sitting down.
This will begin to load your hamstrings and glutes.
As you get lower and closer to the bottom of the rep your back will likely want to hunch over especially if you lack flexibility in your legs, groin, or back.
When you get into the bottom of your rep your back should still be straight and your knees should be flaring outwardly.
Make sure that your weight is still in your heels and begin your ascent back up (by the way the rep should be rhythmic and you shouldn’t need to stop at the bottom).
On the way back up you can engage your hip and push it forward a bit to give you even more power. On the way back up you can let the air back out of your lungs and prepare for another rep.
Stand with your feet wider than hip width apart, toes slightly turned out, holding one heavy dumbbell (or two lighter weights crossed, as shown) with both hands.
Bend your knees, push your hips back behind you, and lower into a sumo squat, reaching both hands to the floor.
As you press up out of the squat, bring your arms overhead and then bend your elbows, lowering the dumbbells behind your head.
From there, extend your arms and press the weights back up to the ceiling. That’s one rep. Do 3 sets of 15 reps.
Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.
Hold a rope attached to a low-pulley cable.
Squat until your hips and knees form 90-degree angles.
Shift your body weight back over your heels and push to stand back up.
Pause, then pull the cable toward your ribs, keeping elbows tight to your sides.
Squat back down and let your arms go straight as you drop down.
Stand tall with the sandbag lying on the floor vertically between your feet.
Feet should be just beyond shoulder width apart with toes slightly pointed out in a sumo squat stance.
Keeping a good body position (chest up, lower back arched, weight on heels) squat down, scooping your hands under the sandbag.
Draw the sandbag to your chest and stomach with a bear hug as you stand. Now you're ready for your repetitions.
Begin to draw your body towards the ground as if taking a seat. Make sure to keep a tight lumbar arch during the entire movement. Keep your weight on your heels.
Stop once your thighs drop just bellow the 90* angle, hips just bellow knees. (Make sure your knees are pointing the same direction as your toes during the entire movement.) (At this deep point of the exercise your chest should be up with the sandbag hugged firmly to it and lumbar should still maintain a tight arch.
Driving through your heels push your way back up to a tall standing position.
At the top of the movement your hips should be pushed forward and gluteus (rear) should be tucked under to complete the full range of motion.
http://thehardestlift.com/celebrate-national-a-day-properly/
http://fthefreshman15.com/lift-like-a-woman-squat-your-way-to-a-bikini-butt/
http://www.bodybuilding.com/fun/four-weeks-to-fit-weeks-3-4.html
http://www.shape.com/fitness/workouts/two-one-toning-exercises?page=5
http://tribesports.com/challenges/squat-to-press-with-medicine-ball-25-on-a-bosu
http://www.ultimatebodypress.com/sand-bag-exercise-bear-hug-squat.html
http://if-fit.com/crossfit-blog/how-to-do-air-squats/
Friday, November 9, 2012
Mini Band Exercises
Mini-bands are an inexpensive and portable way to get a workout. They make essential travel fitness tools, too, because they take up little space and weigh next to nothing. Mini-bands, which measure nine inches when resting flat, also make it easy to work out at the cottage or beach. These elastic bands typically come in four tension levels: easy, light, intermediate and heavy. If you’re a beginner, use the easy one for upper-body and the light one for lower-body exercises. As you get stronger, you can move up to a heavier band, but only if you are able to maintain proper form.
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| Bent Knee Lateral Walk |
Stand in a quarter-squat position with your feet hip-width apart and a mini band looped around your ankles.Walk to the side with small steps as you drive your elbows back with each step. Step with your trailing leg first and follow with your lead leg.Continue for the full set. Reverse directions and repeat.
Mini Band Romanian Deadlift
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| http://www.golfchannel.com/media/golf-fitness-academy-dr-greg-rose-russian-dead-lift-mini-band/ |
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| Start |
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| Wall Crawl |
Mini-Band Wall Crawl: More larceny. This exercise is extracted straight from Shirley Sahrmann’s text (1). It’s designed to improve shoulder flexion range of motion by activating the serratus anterior (by pushing into the wall). The mini band requires the lateral rotators of the rotator cuff to fire and fulfill their role as humeral depressors as the arm is elevated.
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| Pelvic Thrust |
Lie on the floor or a mat. Place both feet bent on the floor or a mat. Place arms down on mat to each side of hips. Raise body by extending hips upward (Press up through glutes, not stomach). Return to original position.
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| Mini Band Squats |
Stand with your arms at your sides, your feet shoulder width apart and pointing straight ahead, and a mini band around and above your knees. Maintain perfect posture and initiate movement with your hips. As you reach your arms far forward, squat your hips back and down until your thighs are parallel to the floor. Return to a standing position by pushing through your hips.
Keep your knees out. Repeat until you've completed all your reps
Saturday, November 3, 2012
10 WEEKS TO A HALF MARATHON PLAN
CT: Cross-Train
Do 30 minutes. Pick an activity that elevates your heart rate, such as biking, swimming, power walking, or using the elliptical.
TT: Time Trial
Warm up for one mile, running at a very easy pace. Then time yourself at a comfortably fast pace (not all-out) for two miles. Note your time and try to beat it at your next time trial.
R&R Run: Rest & Recovery Run
Run three to four miles at an easy pace. Every fourth week will be for recovery--a rejuvenating time to scale back intensity.
INT: Intervals, 3.5 Miles
Run one mile easy, then for the next two miles, alternate either one minute of harder effort with one minute of easy recovery jogging or two minutes of harder effort with one minute of jogging. Cool down with half a mile at an easy pace.
T: Tempo Runs, 3–4 Miles
Get ready to pick up the pace (you can talk, but no more than a few words at a time) for a portion of your workout. Do one mile at your normal pace, then add the tempo somewhere in the middle. Finish at your normal pace.
http://www.womenshealthmag.com/fitness/half-marathon-training
Thursday, November 1, 2012
Exercise for Mental Strength
Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.
The links between anxiety, depression and exercise aren't entirely clear — but working out can definitely help you relax and make you feel better. Exercise may also help keep anxiety and depression from coming back once you're feeling better.
How does exercise help depression and anxiety?
Exercise probably helps ease depression in a number of ways, which may include:
Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)
Reducing immune system chemicals that can worsen depression
Increasing body temperature, which may have calming effects
Exercise has many psychological and emotional benefits too. It can help you:
Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.
What kind of exercise is best?
The word "exercise" may make you think of running laps around the gym. But exercise includes a wide range of activities that boost your activity level to help you feel better. Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can gardening, washing your car, or strolling around the block and other less intense activities. Anything that gets you off the couch and moving is exercise that can help improve your mood.
You don't have to do all your exercise at once either. Broaden how you think of exercise and find ways to fit activity into your routine. Add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away from your work to fit in a short walk. Or, if you live close to your job, consider biking to work.
How much is enough?
Doing 30 minutes or more of exercise a day for three to five days a week can significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities, such as running or bicycling.
The mental health benefits of exercise may last only if you stick with it over the long term — another good reason to focus on finding activities you enjoy.
How do I get started — and stay motivated?
Starting and sticking with an exercise routine can be a challenge. Here are some steps that can help. Check with your doctor before starting a new exercise program to make sure it's safe for you.
Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.
Get your mental health provider's support. Talk to your doctor or other mental health provider for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.
Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.
Don't think of exercise as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.
Address your barriers. Figure out what's stopping you from exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with. If you don't have money to spend on exercise gear, do something that's virtually cost-free, such as walking. If you think about what's stopping you from exercising, you can probably find an alternative solution.
Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and may as well quit. Just try again the next day.
Do I need to see my doctor?
Talk to your doctor to make sure you know which activities, how much exercise and what intensity level is OK for you. Your doctor will consider any medications you take and health conditions you have. He or she may also have some good advice about getting started and staying motivated.
If you exercise regularly but anxiety or depression symptoms still interfere with your daily living, see your doctor or other mental health provider. Exercise is a great way to ease symptoms of anxiety or depression, but it isn't a substitute for psychotherapy or medications.
Saturday, October 27, 2012
Prenatal Exercise Tips - Prenatal Yoga Tips
Starting a Prenatal Exercise Program
Becoming fit during pregnancy requires safe, regular, sustained, moderate exercise -- now is not the time to embark on a new sport or engage in strenuous workouts. Even if you have never exercised regularly before, you can safely begin a workout program during pregnancy.
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Continuting Your Current Program
Most health care providers agree that if you are already regularly engaged in a sport or an exercise program when you become pregnant, you can continue it during pregnancy. Depending on the activity, you may need to modify, slow down, or change activities due to fatigue in early pregnancy or due to added weight and the normal softening of joint ligaments as your pregnancy advances.
Your body is your best guide and usually responds with pain or fatigue if an activity becomes inappropriate. Pay attention to these signals. Be especially aware of your lower back, hip joints, and pelvis-they are your most vulnerable areas.
General Exercise Guidelines
-Exercise regularly. You can't make up for lost time, and you shouldn't push too hard to catch up. Plan ahead and take this special time for yourself without fail. Make exercise a habit! (Remember The Half- Life of Exercise Theory: When more than two and a half days elapse between exercise sessions for the same muscle group, you lose the benefits of the first exercise session!)
-Stop if you feel pain. Modify your exercise program if necessary or substitute other forms of exercise. Check with your physician before resuming your program, but do so right away -- don't waste precious time.
-Finish eating at least 1 to 11/2 hours before working out. Otherwise, you may experience burping, belching, or abdominal discomfort as a consequence of exercising on a full stomach.
-Drink water before, during, and after your work -- out -- even if you aren't thirsty. It's very important to replace the liquids lost through exertion. Without sufficient fluid, your body becomes slow to react and easily fatigued. And it's best to drink four to eight ounces frequently, rather than taking one long drink.
-Don't go on a calorie-restriction diet during pregnancy. This is very dangerous for your baby. Eat a nutritious, balanced diet.
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I strongly suggest you try prenatal yoga! There are so many great benefits!
Prenatal yoga classes are more popular than ever. When paired with a cardiovascular exercise such as walking, yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.
Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The breathing technique known as ujjayi requires you to take in air slowly through your nose, filling your lungs, and exhale completely until your stomach compresses.
Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. When you're in pain or afraid, your body produces adrenalin and may produce less oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.
First-trimester yoga tips
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Breathe deeply and regularly as you stretch. If you're a pro at yoga, recognize and accept that your regular routine will require modifications as time goes on.
"Listen to your body and trust what it tells you," says Denise. If you're feeling pain or discomfort, make an adjustment or ask your instructor to recommend an alternative position.
Second-trimester yoga tips
Your joints are beginning to loosen up now, so proceed with caution. Be aware, too, that your slowly expanding girth will affect your sense of balance. Don't try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury. Take your time and don't overdo it. Avoid lying flat on your back now, too, to keep blood flowing properly to your uterus.
Third-trimester yoga tips
You're probably feeling less graceful now that your belly is bigger, so perform standing poses with your heel to the wall or use a chair for support to avoid losing your balance and risking injury to yourself or your baby. Props such as blocks and straps can also help you move through different poses with greater stability.
And remember: Don't hold poses for a long time; it's important to keep moving.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
http://health.howstuffworks.com/pregnancy-and-parenting/pregnancy/diet-exercise/how-to-exercise-while-pregnant1.htm
http://www.babycenter.com/0_great-pregnancy-exercise-prenatal-yoga_7862.bc
http://www.hipchickphoto.com/prenatal-yoga-maternity-photography-charlotte-nc/
http://mikadokids.com/tips-for-pregnant-women/benefits-of-yoga-exercises-for-pregnant-women/
Sunday, October 21, 2012
Exercises That Will Help Keep Your Weight Loss Plan Successful!
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| Swivel Squat |
Stand with your feet hip-width apart, and extend your arms straight out in front of you. Bend your knees and sit back until your legs are bent 45 to 90 degrees; make sure to keep your knees from extending over your toes. (A) Press back to a standing position as you rotate your torso and outstretched arms to the right. (B) Rotate back to the center and immediately perform another squat, this time rotating to the left as you stand. Both sides makes one rep. The sequence is this: Squat, stand—while simultaneously twisting to the side—then twist back to the center. 10 to 12 reps To make the move more challenging, hold a medicine ball.  |
| Tricep Dip & Reach Sit on the floor with your knees slightly bent and your back as close as you can get it to a 20cm-high step. Grab the edge of the step with your hands slightly more than hip-width apart. Push your heels into the floor as you straighten your arms. Perform a dip (A). Straighten your arms, then reach your left arm straight out in front of your body at shoulder height while lifting your right leg (B). Hold for a few seconds, then repeat, lifting the opposite arm and leg. |
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| Mermaid Side Plank |
Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. (A) Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides. 8 to 10 reps
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| Step-Up And Single-Arm Press |
Hold a dumbbell in your right hand with your upper arm parallel to the floor and place your left foot on a step or bench (A). Lift yourself onto the step as you press the weight over your shoulder (B). Lower both back to the starting position. That’s one rep. Finish all the reps with your left leg, then repeat with your right.
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| Prone Oblique Roll |
Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center. Do 12 to 15 reps, rest for 30 seconds, then repeat to the other side.
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| Reverse Plank W/ Leg Lift Sit with legs outstretched, hands behind your butt, fingers forward. Press onto your hands, and lift your right leg, keeping hips raised. Hold 3 seconds. |
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| Curtsy Squat (bad form in pic) & lift Grab a pair of five- to seven-kilo dumbbells and stand with your feet hip-width apart, arms at your sides. Cross your right leg behind your left, slightly left of your left heel, and rest your toe on the floor just over half a metre behind you (A). Keeping your right heel up, squat down as far as you can without letting your left knee extend past your toes (B). Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor (C). Return to start. Do 12 to 15 reps and repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets. http://www.womenshealthsa.co.za/fitness/workouts/2009-ultimate-fitness-plan-workout-2?page=11 http://www.womenshealthsa.co.za/fitness/workouts/build-muscle-to-get-strong-abs?page=2 http://www.womenshealthsa.co.za/fitness/workouts/best-workout-for-an-athletically-shaped-body?page=1 http://www.womenshealthsa.co.za/fitness/workouts/work-your-core?page=5 |
Friday, September 28, 2012
Good Bye Arm Flab Exercises
Ready to say eat dirt arm flab!?! Here are some great ways to get those arms on the road to sexy!! If you have any questions please leave me a comment!!
Plank With Arm Raise
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| http://www.womenshealthmag.com/fitness/plank-with-front-raise?workout=8917 |
Bent Over Reverse Fly
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| http://www.health.com/health/gallery/0,,20464882_3,00.html |
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| http://littlemisstantrums.wordpress.com/tag/arm-workout-for-women/ |
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| http://littlemisstantrums.wordpress.com/tag/arm-workout-for-women/ |
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| http://littlemisstantrums.wordpress.com/tag/arm-workout-for-women/ |
Ball Bridge Fly
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| http://www.health.com/health/gallery/0,,20307167_5,00.html |
Sunday, September 2, 2012
6 Pack Ab Exercises
Mermaid with Twist |
| http://www.active.com/fitness/Articles/8-Pilates-Exercises-for-a-Tighter-Tummy.htm?cmp=17-2-210&page=3 |
Hammer Toss
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| http://www.womenshealthmag.com/fitness/hammer-toss?workout=8898 |
Knee-Cross Crunch
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| http://www.womenshealthmag.com/fitness/knee-cross-crunch-0?workout=28343 |
Stand with your shoulders in line with your hips, and extend your left arm up and your right leg to the side, toes pointed. Lower your left elbow and raise your right knee, crunching them together on a diagonal line. Return to the starting position. That's one rep. Do 12 to 15 on each side.
LEAN BACK
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Sit on mat with knees bent, one yoga block between thighs and a second block and rolled-up towel directly behind butt; place hands behind head, elbows out, and extend right leg diagonally up. MAKE IT EASIER: Keep both feet on mat; use a rolled-up blanket behind you for more support. Lean back a few inches; return to start. Do 2 to 3 sets of 25 reps; switch legs each set.
Pelvic Scoop
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| http://www.fitnessmagazine.com/workout/abs/exercises/waist-slimming-ab-workout/?page=4 |
Lie faceup on floor with back resting on folded towel, knees bent and feet flat on floor, arms by sides. Cross right ankle onto left thigh just above knee so bent right knee points out to side; flex left foot so only heel rests on floor.Rounding lower back and squeezing abs, lift hips off floor so pelvis tilts up toward ribs. Curl pelvis as far as you can without arching back; pull abs in to lift rather than press through left heel. Lower to floor. Do 10 reps, holding the lift for 10 seconds on the final one. Switch sides and repeat. Do 3 sets.
Saturday, August 25, 2012
GET SKINNY WITH THE BOSU BALL
Bosu ball training helps balance and coordination. With the dome side up, you can stand, squat, sit or use it just like you would a step for aerobics. Your body is constantly shifting and contracting to stay aligned. This helps burn more calories, and enhances coordination and balance. Turn it over and you can use it as a bench (for strength training), push-ups or just sitting on it to test your balance. (http://www.orbitfitness.com.au/Bosu-Ball-AOK.html)
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| http://www.health.com/health/gallery/0,,20432219_8,00.html |
Reverse Lunge Touch Down
Place the ball dome side up. Stand on top of it with feet hip-distance apart and reach your arms up by your ears, palms in and shoulders relaxed (A). Step your left foot back onto the floor behind you, bending your right knee to 90 degrees to come into a low lunge. At the same time, hinge forward at the hips and touch the dome of ball on either side of your right foot (B). Next, push off with your left foot and return to standing on the ball, arms reaching up. Do 12–15 reps, then switch sides and repeat.
Bosu Push-up
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| http://gymbagbooks.com/exercises.htm |
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| http://weightlossandtraining.com/strength-and-conditioning |
Burpee Jump
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| http://www.realsimple.com/health/fitness-exercise/workouts/bosu-ball-exercises-00100000079176/page7.html |
Single Leg Kickback on the Bosu Ball
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| http://bephyt.com/bosu-ball-to-increase-running-performance/ |
Raise one leg to the rear, return and steady on two legs, then do the same with the other leg. The movement is slow and controlled. This is a balanc exercise in the main. Try to do five with each leg to start. Increase this to 3 sets of 5 with each leg. Rest for a minute off the ball between sets.
Bosu V-Ups with Medicine Ball
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| http://www.womenshealthsa.co.za/fitness/workouts/medicine-ball-workout-exercises?page=1 |
Sit in the centre of a Bosu trainer with your legs extended in front of you, knees slightly bent, with a no weight or a one to four-pound medicine ball between your thighs. Lean back, placing your hands on the floor behind the Bosu for balance (a). Contract your abs and slowly raise your legs toward the ceiling (b). Hold for one second, then return to the starting position.
Bosu Core Balance
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| http://www.bodywindow.com/bosu-balance-trainer-for-core-strength-training.html |
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