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Cross body crunch

18 Jul

How to perform the exercise

1. Lie back on the floor with your knees bent.

2. Put your hands behind your head.

3. Lift your right elbow to meet your left leg.

4. Now lift your left elbow to meet your right leg. Breathe out as you bring your leg and elbows in.

5. Squeeze your core muscles while you crunch.

6. Repeat steps 3 &4

Exercise Tips

1. Make sure your chin isn’t touching your chest and your head is held a little high.

2. Keep your muscles engaged and don’t let loose when you are coming back down from a crunch.

3. Keep a steady pace, don’t rush.

18 Jul

Side plank

How to perform the exercise

1. Lie on the floor on your side. Keep your foot on top of the other.

2. Put your palm on the floor. Put your weight on your arm and stretch it.

3. Lift your hips so your body is straight.

4. Hold this position as long as you can. Then turn over to the other side and do the same thing again.

Exercise Tips

1. Keep your posture as straight as possible

2. Recommended to do this in front of a mirror so you can keep an eye on your technique

3. You can also use your elbows if this exercise is hard on your arms

18 Jul

How to perform the exercise

1. Grab a dumbbell in each hand and stand up straight.

2. Keep looking straight.

3. Bend to one side as much as you can.

4. Now bend to the other side without stopping.

5. Make sure you don’t stretch too much and hurt yourself.

6. Repeat steps 3 & 4

Exercise Tips

1. Keep your spine straight

2. Only move your upper body

3. Keep your arms close to your body

18 Jul

Sit up

How to perform the exercise

1. Lie on your back with bent knees and your feet anchored.

2. Tuck your chin into your chest to lengthen the back of your neck.

3. Interlace your fingers at the base of your skull, cross your arms with your hands on opposite shoulders, or place your palms down alongside your body.

4. Exhale as you lift your upper body up toward your thighs.

5. Inhale as you slowly lower yourself back down to the floor.

Exercise Tips

1. Greater range of motion.

2. The sit-up is an isolation exercise used to develop strength in the abdominal muscles and hip flexors.

18 Jul

Crunches

How to perform the exercise

1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.

2. Exhale and lift your upper body, keeping your head and neck relaxed.

3. Inhale and return to the starting position.

Exercise Tips

1. Use your core to raise your upper body. If the movement comes from your head or neck, you’ll increase the risk for injury.

2. Move in a slow, controlled manner. Rapid movements won’t engage the right muscles.

3. You can place your hands behind your head, but this can strain your neck. It’s best to try this hand placement after you’ve mastered the proper form.

18 Jul

Superman

How to perform the exercise

1. Lie face down on a mat with your arms stretched above your head (like Superman)

2. Raise your right arm and left leg about 5 to 6 inches off the ground (or as far as you comfortably can)

3. Hold for 3 seconds and relax

4. Repeat with the opposite arm and leg

Exercise Tips

1. You want to feel your back working, but not straining.

2. Stop the exercise if you feel any pain. You should use caution or avoid this exercise if you have a back injury.

3. Avoid this exercise after the first trimester of pregnancy.

17 Jul

How to perform the exercise

1. Lie face down with your feet secured beneath the pads.

2.Make sure the lower back bench is positioned on the upper legs/groin area so that your upper body mobility is not obstructed in any way.

3.Cross your arms in front of your chest or place them on the back of your head.

4.Make sure your back and spine are straight throughout the movement.

Exercise Tips

1.Exhale as you slowly bend at the waist to the ground.

2.Inhale as you return your torso back to the starting position.

3.Repeat for the desired amount of reps

17 Jul

Bridge

How to perform the exercise

1. Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees.

2. Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up.

3. Raise your hips to create a straight line from your knees to shoulders.

4. Squeeze your core and pull your belly button back toward your spine.

5. Hold for 20 to 30 seconds, and then return to your starting position.

Exercise Tips

1. If you have certain health conditions or injuries or are recovering from illness or surgery, you may need to avoid exercises that work your core, knees, lower back, or glutes until you’re healed

2. Check with your doctor before you start a workout or add moves like bridges to your current routine.

17 Jul

How to perform the exercise

1. Assume a standing position while holding a dumbbell in one hand with a neutral grip.

2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbow behind the body while retracting the shoulder blade.

3. Pull the dumbbell towards your body until the elbow is at (or just past) the midline and then slowly lower the dumbbell back to the starting position under control.

4. Repeat for the desired number of repetitions on both sides.

Exercise Tips

1. Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.

2. Fight the urge to use your opposing arm to brace against your leg or any other implement.

3. Keep some tone through your abdominals as you pull the dumbbell into your body to ensure you don’t arch excessively through your spine.

4. Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.

5. If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).

6. Don’t allow the head to put forward as you pull.

7. Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glen humeral joint.

17 Jul

T-Bar row

How to perform the exercise

1. Assume a standing position with the bar positioned directly between your legs.

2. Utilize a v-grip handle and place the bar directly in the notch of the v.

3. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.

4. Pull the bar towards your body until the plates touch your chest and then slowly lower the handle back to the starting position under control.

5. Repeat for the desired number of repetitions.

Exercise Tips

1. Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.

2. Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through your spine.

3. Don’t allow momentum to dictate the movement, control the bar throughout the entirety of each rep.

4. Don’t allow the head to just forward as you pull.