Comments Off on Foam roller exercises to strengthen your core

Foam roller exercises to strengthen your core

Category : Exercise

Two for You!

Here are two foam roller exercises to strengthen your core.
 
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! We have foam rollers in stock. You can take one home for $35!
 
Exercise #1: Supine Heel Taps
 
Start by lying on your back with your spine and head supported by the foam roller. Use your hands for balance on the floor and carefully lift both of you feet off of the floor so that your knees are directly above your hips and you have a right angle at your hip and knee. Once you feel stable in this position hinge from them hip slowly lowering one leg back down to the floor. Your knee should stay bent at a 90 degree angle. Tap the floor with your heel and then lift that leg up to the 90/90 position. Keep your abdominal muscles braced throughout  this exercise and don’t let your pelvis tip when you move your leg. Alternate lowering legs to tap heels 5-10 times per leg.
 
Exercise #2: Supine Leg Extensions
 
Start by lying on your back with your spine and head supported by the foam roller. Use your hands for balance on the floor and carefully lift both of you feet off of the floor so that your knees are directly above your hips and you have a right angle at your hip and knee. Now, maintaining a 90-100 degree angle at your hip straighten both legs slowly until they are as straight as you can get them. If you are really tight in your hamstrings you might not be able to do this with your hips at 90 degrees…it’s ok to increase the angle slightly so that you can straighten your legs. Be sure to keep abdominal muscles braced and spine in a neutral position throughout this exercise. Repeat 10-15 times.
Do you want to learn more core strengthening exercises like these? Contact info@xofitness.com

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Foam Roller Planks

Category : Exercise

Two for You!

Here are two foam roller planks you can do to strengthen your core.
 
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: Elbow Plank on foam roller
 
Start kneeling on the floor with your foam roller in front of you. Place your elbows onto the foam roller and step your feet back so that you are in a plank position. Focus on keeping your abdominal muscles braced, your spine in neutral and your shoulder blades pulled down and together. Hold this position for 10 seconds; rest & repeat up to 10 times.
 
Make it more challenging: Lift one foot of the floor as shown
 
Exercise #2: Upward facing Plank on foam roller
 
Start sitting on the floor with your foam roller behind you. Lean back on it so that it is across your shoulder blades. Cradle your head in your hands so that you don’t strain your neck muscles. Straighten your legs and then lift your butt off the floor so that you are in a straight line from your heels to your head. Hold this position for 10 seconds; rest & repeat 5-10 times.
Do you want to learn more exercises like these? Contact us! info@xofitness.com

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Plank Variations

Category : Exercise

Here are some fun plank variations you can do with paper plates! Always keep your abdominal muscles braced. If you feel in strain in your back be sure to rest before proceeding to the next exercise.
 
Starting position for all planks is a push-up plank position with your toes on the plates. Your toes must always maintain contact with the plates. Some surfaces will work better than others for sliding the plates, so if you are having trouble try a smooth floor or very low pile carpet. 
 
Plank #1: Mountain Climbers
Draw right knee in toward right elbow, then slide back out to starting position. Repeat with left knee to left elbow. Try these slow at first and then you can speed them up if you wish. Do 10 slow or 30 seconds fast.
 
Plank #2: Frog
Draw both knees in toward your elbows at the same time bringing knees outside your elbows; then slide back out to starting position. Keep your hips low for this plank. Repeat 5-10 times with good form.
 
Plank #3: Pike
Keep legs straight as you pull your feet forward and your hips up into an inverted V position. Slide back to plank position being careful not to drop hips too low causing your back to arch. Repeat 5-10 times.
 
Plank #4: Cross-unders
Draw right knee toward left elbow and then slide leg out straight to left side so that it crossed under you. Then pull knee back in and slide foot back to starting position. Repeat on the opposite side. Repeat 3-5 times with good form.
 
Do you want more fun core exercises? Scroll down or contact us! info@xofitness.com

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Stability Ball Exercises Part 4

Category : Exercise

Two for You!

Here are two stability ball exercises you can do anytime, anywhere to strengthen your core and inner thigh.
 
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: Stability Ball Inner Thigh Squeeze
Begin lying on your back and pick up the ball between your ankles. you legs should be as perpendicular to the floor as possible with knees just slightly bent. Squeeze the ball tightly between your ankles and hold the contraction for a count of five. Then relax, but don’t drop the ball. Repeat 5-10 times.
 
Exercise #2: Stability Ball Reach Over
Begin lying on your back holding the ball between your hands with the ball directly above your face. Then slowly reach overhead hinging from the shoulder and lower the ball to the floor. To make this an effective core exercise, take care not to allow your back to arch or your ribs to pop up when your reach. Exhale as you reach over this will help you to engage your core (especially your transverse abdominis)
 
 
Do you want to learn more stability ball exercises? Contact us! info@xofitness.com

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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 Fly
Start 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 Fly
Start 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.com

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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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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
   

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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: 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 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 Partner Training Exercise #6: Patty Cake Push-up Plank

Partner Training Exercise #6: Patty Cake Push-up Plank

Category : Exercise

This is a fun variation on the push-up plank.

Position yourself about an arm’s length from your partner in a push up plank position (either on knees or toes)

Both partners raise right hand and slap them together, then switch to left hand.

If both partners are strong enough, repeat 10 times, rest and repeat!

 

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own.

If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630