17-Sep-2014
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Core and Upper Body Strength
Category : Exercise
Two for You!
Here are two exercises you can do anytime, anywhere for core and upper body strength. 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: Alternating Reverse FlyStart on hands & knees with hands on dumbbells. With elbow slightly bent, lift one arm out to side until it is parallel to the floor then lower the weight slowly to the floor and repeat with the other arm. Be sure to keep your shoulders square to the floor and abdominal muscles braced as you lift and lower the weight. Repeat 10x per arm alternating For more challenge: Extend opposite leg straight out behind you as you lift the weight so that you are balanced on one hand and one knee. Exercise #2: Alternating Chest FlyStart lying on your back with knees bent and feet on the floor and hold the weights straight up above your shoulders. With elbow slightly bent, slowly lower one weight out to the side until your elbow touches the floor…then lift back up to starting position and repeat with the other arm. Repeat 10x per arm alternating For more challenge: Lift feet off of floor…hold legs up with knees & hips at right angles. Want to learn more core exercises like these? Contact us! info@xofitness.com11-Sep-2014
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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 tapsStart 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 DropsStart 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.com04-Sep-2014
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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 kickStep 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 kickStep 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.com28-Aug-2014
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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 breathDo 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 kneeLift 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.com21-Aug-2014
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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: MermaidsDo 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.com14-Aug-2014
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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 CirclesImprove your balance, core muscle strength and hip mobilityBegin 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: HopscotchImprove 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.com07-Aug-2014
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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.com01-Aug-2014
Comments Off on Strengthen Glute, Inner Thigh and Core muscles
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
24-Jul-2014
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
