Category Archives: Fitness
A place to find motivation and exercises
You have officially made it to week 2 of our exercise ball series! There will be one more exercise after this and then out thirty day challenge. I figure we should have an “easy” month so that we can enjoy this summer weather! So, this week we are going to do the jackknife exercise. This one is a lot of fun and will challenge your coordination and balance. As you know I lack both of those so this move is especially fun for me LOL. SO how do we do it?
Bring the exercise ball as close to you as possible. Get into push up position and gently place your legs on the exercise ball. Your shins should be on the ball and your body should be straight. Try not to arch your back. Make sure to take some time to get your balance on the ball. Your arms should be straight and you should now look like A. Now, I am serious about getting your balance all set before doing this next part…trust me it is easy to fall if you are a spaz like me 🙂
Ok, so now you are ready for the next part. Make sure that you keep good form during this and do not allow yourself to sag or arch your back. Pull the exercise ball forward with your feet and move the mall toward your chest. You should look like B. Pause and then push the ball back to starting position. That is it! That is one rep. Add 1-2 sets of 10-12 reps to your workout. Good luck!!
This month I would like to focus on exercise that use a stability ball. I bought mine for $5 at a store called 5 below and it really is great. If you haven’t purchased one yet I recommend you do because they really do help you get a great workout. This week we are going to go with the Hip Raise exercise…so how do you do it?
Start by laying on the floor (if you have an exercise mat make sure to use that) and place your legs on the stability ball. Place your arms out to the sides with your palms facing upward. You should now look like A. Now starts the fun part…raise your hips. Make sure that you are keeping your body straight from your shoulders to your knees. You should look like B. Hold for 5 seconds and go back to starting position. That is one rep. That is all there is to it. Add 1 to 2 sets of 10 reps to your daily routine.
That’s it, pretty easy but you will feel it tomorrow 🙂
All month we have been working on different body and cardio exercises and they all lead up to our 30 day Body/Cardio calendar. If you were not able to follow along click here to learn how to do the: mountain climber, twisting knee tucks, frog jump, and lastly the grass hopper push up.
Other 30 Day Challenges:Dumbbell Swing Ax Chop Curtsy Squat Just Abs Tricep Dip Jackknife Sit up Squat Russian Twists Dumbbell Squat thrust
This is the final week before I release the challenge! Very exciting 🙂 So this week I thought it would be fun to take show a classic push up with a twist. And to answer your question…Yes you are going to hate me afterword! I found this lovely exercise from a muscle fitness website and though it was so neat! This exercise works various muscle groups such as you core and shoulders and again it is pretty easy to do.
So how do you begin? Start out in the push up position (if you are not familiar with a basic push up click here.). Your palms should be on the floor, arms extended, and your back straight. You should look like A. Now jump forward so that you are straddling your hands, you should make sure your bottom is pointing downward. You should look like B. Jump back to start position and perform a regular push up. That’s it, that’s one rep. Do 10 . Simple right? Nothing like adding a little jump into your exercises to give it new life!Other Exercises: Plank on an exercise ball Dumbbell Chop Dumbbell Swing Jackknife sit-up Bent Over Row 30 Day Fitness Challenges: Ax Chop Dumbbell swing Jackknife sit ups Russian Twist Just Abs Challenge Squats Dumbbell squat thrust