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Core Exercises you can do

Category : Exercise

Two for You!

 Here are two core exercises you can do anytime, anywhere to strengthen obliques, rectus abdominis and transverse abdominis. 
 
That’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
Exercise #1: Heel taps
Start by lying on your back. Lift your knees so they are directly above your hips. You should have a right angle at both your hip and knee as shown. Then hinge from your hip and slowly lower one leg down to tap the floor with your heel. Slowly (I repeat,slowly) return to the starting position and then repeat with the other leg. You can make this more challenging by straightening the leg. Be sure to keep your spine in neutral and don’t let your pelvis tip as you lower your leg. Exhale as you lower your leg & inhale as you lift it back up. Do 10 alternating (5 on each side)
 
Exercise #2: Knee Drops
Start in the same position as Exercise #1 except place your arms straight out from your shoulders. Keeping knees and feet together, slowly lower legs over to one side twisting through your torso. Keep your shoulder blades in contact with the floor even if that means limiting how far over you lower your legs. Inhale as you twist to the side and exhale as you pull your legs back to center. Repeat on the other side. You can make this more challenging by changing the position of your arms as shown in the video. Do 10-20 alternating side to side.
 
Want to learn more core exercises like these? Contact us! info@xofitness.com

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Tone your legs and glutes

Category : Exercise

Two for You!

 Here are two kickboxing drills you can do anytime, anywhere to improve balance and tone  your legs and glutes. 
 
That’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
Exercise #1: Step back lunge and front kick
Step straight back…make it a BIG step so that you can drop down into a lunge. If your front knee is over your toes you need to take a bigger step. Then drive rear leg forward leading with the knee and extend the leg out straight.  Repeat 10 on each side.
 
Exercise #2: Curtsy squat and side kick
Step one foot behind the other and drop down into a curtsy squat as shown. Then execute a side kick bringing the leg up and out to the side. The knee should be bent as you bring the leg up, and finish by kicking the leg out straight and parallel to the floor. Knee cap and toe should be pointed straight ahead NOT at the ceiling. Repeat 10 on each side.
If you are struggling with your balance and unable to perform these use a chair for balance so that you can effectively tone your legs and glutes.
 
Want more exercises like these? Contact Karin! karin@xofitness.com

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Side Plank Exercises

Category : Exercise

Two for You!

 Here are two side plank exercises you can do anytime, anywhere to strengthen obliques….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
When performing a side plank exercises always be sure that your elbow and shoulder are aligned properly. Your elbow should be directly underneath your shoulder so that you don’t put any extra strain on your shoulder joint.
 
Exercise #1: Side plank with breath
Do this exercise slowly and incorporate breathing as demonstrated on the video. Beginners should do this with their knee on the mat. Make it more challenging by balancing on your feet instead of  your knee. Do 10-15 on each side.
 
Exercise #2: Side Plank with elbow to knee
Lift your body up into the side plank position and bring elbow to knee as shown on the video. Repeat 10 repetitions without lowering your hip to the mat.
 
 
If you have questions or would like to learn more exercises like these contact Karin: karin@xofitness.com
   

Comments Off on Core Exercises for Obliques and Glutes

Core Exercises for Obliques and Glutes

Category : Exercise

Two for You!

 
Here are two core exercises you can do anytime, anywhere to strengthen obliques and glutes (specifically gluteus medius)….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
Exercise #1: Mermaids
Do it right: When performing this core exercise be sure not to cheat by using your hand to push off of the floor that way you will challenge the oblique abdominal muscles more effectively.
 
Exercise #2: Clams 
Do it right: Get the most out of this exercise by placing your hand on your hip to assure your hips are stacked. If you allow your upper hip to roll back even a little you won’t recruit the gluteus medius properly. If you can do more than 10-15 of  these without your glutes burning your are probably NOT positioned correctly.
 
 
 
If you have questions or would like to learn more exercises like these contact Karin: karin@xofitness.com

Comments Off on Balance and Core Muscle Exercises

Balance and Core Muscle Exercises

Category : Exercise

Two for You!

 
Here are two standing core muscle exercises you can do anytime, anywhere to improve your balance and strengthen core muscles….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
Exercise #1: Hip Circles
Improve your balance, core muscle strength and hip mobility
Begin by balancing on one foot and draw and imaginary circle with your knee. Do ten circles in each direction. Repeat on the other side.
 
Exercise #2: Hopscotch
Improve your balance, core strength and inner thigh strength. Complete 15 repetitions on each side.
 
 
 
If you have questions or would like to learn more exercises like these contact Karin: karin@xofitness.com

Comments Off on Core Exercises: Push-Ups and Planks

Core Exercises: Push-Ups and Planks

Category : Exercise

Two for You!

 
Here are two core exercises you can do anytime, anywhere to strengthen glute, upper body and core muscles….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
Exercise #1: Push-ups with child’s pose stretch is one of my client’s favorite ways to do push-ups. This provides a break between push-ups which makes it a little easier for beginners but still strengthens the core and upper body.
 
Exercise #2: Planks with a single leg lift will challenge not only the core, but the glutes.  
 
If you have questions or would like to learn more exercises like these contact Karin: karin@xofitness.com

Comments Off on Strengthen Glute, Inner Thigh and Core muscles

Strengthen Glute, Inner Thigh and Core muscles

Category : Exercise

Two for You! Here are two exercises you can do anytime, anywhere to strengthen glute, inner thigh and core muscles….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
Exercise #1: Single leg bridges will help you build a better butt. 
 
Exercise #2: Single leg adductor (inner thigh) lifts will strengthen both your inner thigh and core muscles IF you are mindful about moving slowly through the movement and keeping your core muscles braced so that you DON’T MOVE any other part of your body besides your working leg.
 
If you have questions or would like to learn more exercises like these contact Karin: karin@xofitness.com
 

Comments Off on Balance Exercises: Two For You

Balance Exercises: Two For You

Category : Exercise

Here are two balance exercises you can do anytime, anywhere….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
These exercises will improve your balance, flexibility and core strength. You might need a chair or a wall help you keep your balance when you first try these, but eventually your goal should be to progress to a point where you can balance without assistance while swinging your leg.
 
 
Exercise #1: Forward/backward Leg Swings are a great dynamic stretch for both your hamstrings and quadriceps. 
 
Exercise #2: Cross-over Leg Swings will help to strengthen your abductors (gluteus medius) and adductors (inner thigh muscles).
 
   
If you have questions or would like to learn more balance, flexibility & core exercises contact Karin: karin@xofitness.com

Comments Off on Core Exercise: Hot Footed Lizards

Core Exercise: Hot Footed Lizards

Category : Exercise

Here are two core exercises you can do anytime, anywhere….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
This week’s core exercises are great for your obliques. Hot footed lizards require you to lift your opposite  hand and foot from the floor and while in an upward or downward facing plank/bridge. Touching your opposite hand to foot is tricky, but with a little practice this makes for a great core and oblique exercise. Plus, it has a fun name: Hot Footed Lizard!
 
 
If you have questions or would like to learn more core exercises like these, contact Karin: karin@xofitness.com
 

Comments Off on Core Exercise: Two for You!

Core Exercise: Two for You!

Category : Exercise

Here are two core exercises you can do anytime, anywhere….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
These two exercises are fun and challenging variations on the traditional bird dog.  Exercise #1 will work your abdominal muscles, back and obliques.  Exercise #2 will work your gluteals…especially the gluteus medius.
 
 
If you have questions or would like to learn more core exercises like these, contact Karin: karin@xofitness.com