Core Strengthening Exercises.
Want a stronger body, better posture, sleeker limbs and a super -taut stomach ? Check out these exercises below or better still ensure you are doing them correctly under the guidence or one of our instructors to feel the full benefit of core training by coming to our exercise classes.
Side-Lying Double-Leg Lift
Lie on your side with legs stacked, head on bottom arm, top arm on the
floor. Squeeze legs together and lift off the floor. Hold for a breath,
return to start.
Double-Leg Stretch
Lie with knees and hips bent 90 degrees, shoulders off the floor, hands
on shins. Pull your abs in and flat, extend legs and arms to 45 degrees,
and circle your arms.
Reverse Plank with Leg Raise
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.
Taken from "The West" online newspaper.....
In the mood for sweating out your indulgences ?
Motivate Invigorate Recreate trainer Sandy Duxbury suggested turning your garage or backyard into this mini exercise circuit:
•
Home base could be 30 sit-ups, another base could be push-ups, another
squats, another back extensions, another lunges, and double-feet high
knee jumps.
• To add intensity and difficulty, do a short and fast
run in between each circuit, swim a lap of the pool or, if you have a
boxing bag, try one minute flat-out on it.
• Want to make it more
fun? Add a wobble board or some balance exercises and time yourself for a
minute. Pick up some hoola hoops from a toy department and have a
competition to see who can go for the longest. Take the hoops in the
pool to swim in and out using one breath.
Away from home?
If
you are away from home these holidays and don't want to turn completely
sloth-like, there are still lots of options, according to Mrs Duxbury.
Start
by asking your hotel reception what its exercise facilities are like.
And many city hotels will provide a map of the different running routes
that are easily accessible.
"This is by far the best way to orientate yourself with a new city."
If
working out in a hotel gym on holiday is unappealing, then look for
activities that will not only help keep you fit and burn calories but
will also be lots of fun.
"Try abseiling, indoor rock climbing,
parasailing, or windsurfing for some different muscle-building
resistance exercise," Mrs Duxbury said.
Abdominals
Bicycle Crunches
Starting Position
Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.
Action
Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.
Muscles Worked: Abs, Obliques
Time Involved: 4 minutes
Body Benefit: Tone up your belly and "love handles"
