Want Legs Like A Dancer?

Want lean and toned legs like a dancer? Try the PLIE SQUAT!

These squats work your inner thigh as well as your gluteus minimus (side of the butt)

HOW TO:

• Stand with legs wider than shoulder width with your toes turned out slightly. 
• With your back straight, bend your knees to lower yourself until thighs are parallel with the floor (or as low as your flexibility will allow) while keeping your heels on the floor. 
• Pause then slowly raise to your starting position. 

**Want to Take it Up a Notch?  Add weights to your hands.  You can hold them by your side the whole exercise or curl them as you raise back to the starting position.

Operation: Beach Body Week 2

I apologize for the late post.  I was having some difficulty with my Blogger account.

I hope everyone had a great week of Body Weight Squats and Calf Raises! This weeks exercises target the core.  So, after completing your squats and calf raises, do 25 of these two exercises. Let me know if you have any questions!

WEEK #2

25 Bicycle Crunches

25 Seated V- Ups

Bicycle Crunches target your obliques (side abdominal muscles)

HOW TO:

• Lie flat on the floor with your hands behind your ears.
• Raise your legs to be 6 inches off the ground and raise you shoulders so your arms make a wide "V"
• Use your abs to bring your left elbow to your right knee and your right elbow to your left knee.
• For more of a muscle burn, do these slowly.
• To get some cardio during this exercise, do these faster.

MODIFICATIONS

**Experienced Bicycle Crunchers: Lower your legs to be 2 inches off the ground**


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Seated V- Ups: target the rectus abdominis (six pack muscles), the transverse abdominis (muscles along side of stomach) and the quads

HOW TO:

• Start in a seated position with your hands on the floor behind, elbows bent with fingers pointing towards your body.
• With your legs together,  lift them 2 inches off of the floor leaning back slightly
• Squeeze your abs and pull your knees into your chest then extend them straight out without letting your feet touch the floor
• Make sure to inhale while knees are at your chest and exhale while legs are extended

Modifications

**Experienced V-Uppers:  Hold legs extended for a count of 5 before pulling the knees into your chest

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Do one set of these 2 exercises every day along with the exercise from last week.  IF you are unable to finish all 25 of any of these exercises DON'T BE DISCOURAGED! Do as many as you can and try again every day! You will be surprised how fast your body adjusts.  Don't forget to stretch a little before and after doing these and all exercises - this will cut down on muscle soreness.

I look forward to hearing about your progress throughout the week!

**All pictures found on Google

Join us THIS Saturday!

Step Up Your Core Stregnth!

The "Stability Ball" is a staple piece of equipment that I use with ALL of my clients during our training sessions - no matter age, body type or athletic ability.  Doing exercises on the stability ball,  (also called the fitness ball or swiss ball) can intensify almost any exercise!  For example,  I use the ball instead of a workout bench for exercises like "Chest Flies" or  "Chest Presses" - by doing this my clients aren't only getting the benefit of the exercise but also in their core by having to balance and hold their bodies up.  A stability ball can be purchased at Target, Walmart etc...for a minimal amount of money but the benefits to your health and fitness goals are priceless!  These balls come in all different sizes and some can support up to 700 pounds.  For beginners, I would recommend a larger ball (75cm) which will be easier to balance yourself on.

There are a zillion different ways to use the ball but these are a few of my favorites....


Standard Crunch

• Make sure to place the ball on the small of your back
• Support your neck with your hands without pulling your neck
• Let your abs do all the work!

Stability Ball Push-Up

• Make sure to place the ball on your shins  with your legs slightly apart
• Bend your arms at a 90 degree angle 
• Don't forget to keep your stomach tight!

Stability Ball Lunge (with or without weights)

• Make sure to start with your feet shoulder width apart and place the top of your foot on the ball
• Drop your knee straight down towards the floor
• Keep your back straight and stomach tight!

**All Pictures were found on Google**

DON'T BE DISCOURAGED!

Operation: Beach Body! Are you in?

So.....the weather is getting warm and the time has come to finally get rid of all of those extra clothes.  Are you ready for that? Do you feel good about your body? We could ALL use some toning and strengthening.  OPERATION: Beach Body will do that for you!!




Operation: Beach Body will introduce two exercises a week that will target a part of the body. Exercises should be done daily! Each week we will build on the last week's exercises. By the end of the 6 weeks we will have completed a full body workout AND have the blueprint to a healthier new you! I guarantee that if you stick with this program for 6 weeks you will have more energy and renewed motivation to live a healthier lifestyle. WHO'S IN? 

WEEK 1:

25 Body Weight Squats 

25 Calf Raises  

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Body Weight Squats target your quads, butt, hamstring and abs.

How To:

• Start with feet shoulder width apart
• Hold your arms straight out in front of you during the whole exercise (try not to let them bend)
• Lower your body as low  you can by pushing your hips back and bending your knees (hips should be far enough back so that your knees stay behind your toes)
• Keep your back straight and all weight on your heels (quick check: you should be able to wiggle your toes at any point during the squat)
• Pause with your knees bent for 3 seconds then raise back up to starting position

**Modifications** 

Beginners:  To ensure you are using proper form,  use a chair behind you during the squat. Your butt should brush the chair (try not to sit fully). 

Experienced Squatters:  Hold your arms straight up over your head. 

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Calf Raises target your calf muscles (soleus and gastrocnemius)

How To:

• Start by facing a wall (or back of a chair) for balance with feet shoulder width apart
• With hands on wall or chair, raise your heels as high as you can until you are on your toes (all of your weight should be on the balls of your feet)
• Hold this position for 3 seconds then lower the heels back to the ground

** Modifications**

Experienced Calf Raisers:  Stand on the edge of a step with heels hanging off of the step then raise up to your toes - please hold railing or wall for balance

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Do one set of these 2 exercises every day. IF you are unable to finish all 25 of either of these exercises DON'T BE DISCOURAGED! Do as many as you can and try again every day! You will be surprised how fast your body adjusts.  Don't forget to stretch a little before and after doing these and all exercises - this will cut down on muscle soreness.

I look forward to hearing about your progress throughout the week!

 

Impress Yourself!