Side Plank Crunch

Here's a great exercise to help reduce those muffin tops and look hot in your favorite jeans. Side Plank Crunch strengthens the shoulders, hips, and abs. This move will help to define the waist line for a sexy hour glass silhouette. Try it and see the results for yourself.

Begin with 8 reps on each side for a strong and toned core.
This is a great exercise to do when watching your favorite show. Remember to engage your core when you lift your hips off the floor and lower yourself down with control.

Side Plank Crunch:
Level One
Lie on your side with your legs straight and all of your joints stacked on top of another.
Prop yourself up with your forearm so your body forms a diagonal line from your shoulder to hip.
Shoulder should be stacked over your forearm.
Place your hand on your right hip

(A) Brace your abs and lift your hips to create a diagonal line with the body from shoulder to feet.
(B) Hold for 5-10 seconds and then lower with control.
(C) Rest for 5 seconds and repeat for 8 reps.

Level 2:

(A) Brace your abs and lift your hips to create a diagonal line with the body from shoulder to feet.
(B) Hold for 30 seconds and then lower with control.
(C) Repeat on other side.


photo courtesy of Women's Health Magazine
http://www.womenshealthmag.com/superset-2b-side-plank

Straight Leg Bridge

Straight Leg Bridge with Stability Ball

Straight Leg Bridge is a fun and advance exercise to tone your gluts, hamstrings, and strengthen your back. This move can be done with a stability ball but also using a strong, steady chair. Beginner Bridge is done with knees bent, feet flat on floor, hip-distance apart, arms out to the side with palms facing the floor.

Exercise Function:

- improved gait efficiency

- strengthening for daily tasks including ascent/descent of stairs

- stabilization at the knee joint

- weight loading and weight bearing through knee and ankle joints

TIPS:

-Glue your shoulders to one spot on the mat to help avoid clenching your bum.

-Breath to help you lift with ease. Exhale as you lift up. Inhale to lower down to the mat.

-Articulate the spine on the way down. Starting with your upper back, middle back, and lower back.

Straight Leg Bridge

1. Begin laying on your back, arms to your side with your palms facing downward.

2. Place your legs up on a stability ball or another stable surface (i.e. chair/bench)

Tip: the more in contact your legs are with the surface, the easier the exercise.

3. Inhale to prepare.

4. Exhale press your shoulders into mat and reach your 'sits bones' towards your heels, flattening your low back; Peel your spine off the mat, one vertebrae at a time.

5. Continue to lift your body into a straight line, keeping the collar bones wide and pelvis square and even.

6. Inhale at the top and Exhale as you reverse the roll (starting from the top) back down to the floor.

7. Repeat for 10-12 repetitions.

Photo courtesy of Rupal G, PT. http://www.101exercises.com/

Tricep Pushup

Tricep push-ups and regular push-ups on the physioball are my new favorite variation of the traditional push-up.
By using a narrow hand-placement, you can really target the triceps muscles. This variation is shown on a ball, though you can do them on the floor as well.

Starting position for traditional push-up:
Shoulders over palms, arms are lengthened. shoulders are engaged and lengthened away from the ears. Neck is long.
Maintain a straight line in the torso from neck to knees.
Engage the abdominals and Bend the elbows to lower the torso in a straight line to hover above the floor. Return to starting position.
Use the Breath: Exhale on the way down, inhale on the way up. Make sure to breathe!

Plank position on ball:
Shoulders are over palms, pushing away from the floor. Neck is long and inline with the spine. Do not bend in the waist or at the hips. Ball is under pelvis and legs are extended. Feet together.
Use a see-saw action and imagery when doing the push-up.
Exhale as you bend your elbows and lower yourself to the floor. Inhale to push-up and return to the starting position.

For women, in addition to light freeweights, the ball is an excellent prop to use for strength training. It allows for a more effective targeting of muscles and of their ability to work together by supporting a portion of the lower body weight. This lower body weight can be a major obstacle in a woman's exercise regimen. We tend to work out the areas that are easiest while neglecting the areas we would really like to target for toning. The ball provides just the assistance one needs, let's say, to complete 10 push-ups!


Photo courtesy of http://exercise.about.com/od/exerciseworkouts/ss/tricepexercises.htm

Hamstring Curl on Cybex

Currently doing 3 sets of 10 (slow) reps at 30lbs.

Holy moly! Do my hamstrings get warm. I slowly to insure proper form and function of the movement.
The first set is the hardest. The second set gets easier and the third set is for endurance. It's amazing how the muscle prepares to work on the 2nd and 3rd sets. The muscle seems to wake up and wants to work. :)
I rest about a minute between each set.

User Positioning - 100 degree angle between seat and back pad helps maintain a neutral and more comfortable back position and also relieves hamstring tension. Pads positioned under the forearm encourages a neutral spine.

Tibia Pad - Offset input arm allows for the tibia pad to adjust with minimal effect on the starting angle of the knee. In combination with proper pivot location, this allows the use of a contoured pad for improved comfort.

Body Building 101

I'm taking Body Building 101 at Kingsborough this semester to learn about weight training, machines, and freeweight exercises. Surprisingly the first 20 minutes of class are dedicated to a discussion of Nutrition. My combined experience of Americorps/Share Our Strength and my personal interest in optimal nutrition practices, I'm ahead of the curve! :)
The weight training part is where I need to concentrate my efforts. I'll attempt to post a new move every week. Afterall, the blog is the fun part of my life this semester. To document my activity which directly influences my happiness levels.

AFAA Pilates Workshop part 2

The workshop definitely met my expectations. Amy Marshall was the presenter, a master trainer from Massachusetts. She taught us the 27 AFFA exercises along with brilliant modifications and adjustments to use when correcting clients. We had fun, worked hard, and learned new ways of looking at the Pilates movements. I highly recommend AFAA workshops for continueing education credits as opportunities to keep up-to-date on fitness trends and to network with peers. AFAA gets 2 thumbs up!

The workshop was held at 24 Hour Fitness Ultra Sport/Derek Jeter Club on E53rd St and 3rd Ave. It's a large and beautiful, new facility with an excellent Group Fitness room, locker rooms, and a generally friendly staff. Though one guy I talked to gave a bit of attitude about having to help me. Come on, those fancy lockers with digital locks are tricky! Overall I give it a 3 star rating. I'd have to see what it's like on the weekday when I am certain it is full of stressed out office workers.

AFAA Pilates Workshop

pilates I
Originally uploaded by sarmax

Yay! I'm so excited to attend the AFAA Practical Pilates workshop. I was certified by AFAA last February and took their primary Group Fitness Certification and the Practical Yoga Workshop. I had a blast, learned some new techniques and cueing ideas, and met a fantastic group of fitness professionals.
So if last year was any indication of the AFAA experience, tomorrow is gonna rock!
I look forward to what I will learn and how to incorporate it into my classes for the benefit of all my clients.