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Best Shoulder Exercises

Category : Exercise

Welcome to Part 3 in our Awesome  Arm series…

 

Today’s topic: The Best Shoulder Exercise

In 2014, the American Council on Exercise studied the 10 most common shoulder exercises to determine the best shoulder exercise. See ACE study. The answer was that there is not ONE best shoulder exercise because the shoulder is a complicated joint with many attachments. This study analysed the deltoid which is the most visible shoulder muscle. It has three distinct parts: anterior, medial and posterior. Although there is some cross-over each of these is trained with different strength training exercise. Doing just one of the exercises listed below would not not be sufficient on a regular basis….be sure to train your whole shoulder!
V

diagram of deltoid muscle

 

The three best exercises for shoulders recommended by ACE fitness include

1) Rear Lateral Raise (reverse fly) for posterior deltoid

2) Bent Arm Lateral Raise for medial deltoid (the 45-degree incline row was suggested, however most of us don’t have an incline bench at home to work with. This exercise was a close 2nd)

3) Shoulder Press for anterior deltoid

 

Want to learn more? Contact us at info@xofitness.com

Comments Off on Training Your Triceps

-->

Training Your Triceps

Category : Exercise

Welcome to Part 2 in our Awesome  Arm series…

 

Today’s topic: Training Your Triceps

Recently, ACE Fitness conducted a research study to discover which exercises were the most effective in training your triceps. Read all about it! Here are the top 3 exercises you should be doing:
  1. Triangle Pushups
  2. Tricep Dips
  3. Tricep Kickbacks
   

Want to learn more exercises for awesome arms? Contact us at info@xofitness.com today!

Comments Off on Building Better Biceps Workout

-->

Building Better Biceps Workout

Category : Exercise

Welcome to Part 1 in our Awesome  Arm series…

Let’s start with building better biceps workout.

When you notice someone’s arms and say WOW it’s usually the bicep muscle that’s got your attention. Whether you’re wishing for arms like Madonna or Clay Matthews it’s going to take a lot of work!

Two things to keep in mind:

1) You need to be very lean in order for your muscle definition to show the way it does on some of these icons of sports and fitness. 2) Also, how much your bicep “pops” has to do with the length of the tendon which attaches it to your arm. Contract your bicep muscle and use your other hand to “measure” the distance between the crook in your elbow and where the muscle bulges. Some people can fit only one or two finger widths in that space while other people can fit 4 fingers easily. The longer the tendon the shorter and bunchier the muscle will be, so if your tendon is long it will be easier for you to get this muscle to “look big”.

OK, now let’s get started building better biceps!

  Recently, ACE Fitness conducted a research study which found that the Concentration Curl is the best exercise eliciting significantly higher muscle activation of the biceps than any other exercise tested. That being said, it isn’t the ONLY exercise you should do because it is not extremely functional. Standing while performing bicep curls is much more functional because it will cause you to engage other muscles including your core which means it will better prepare you for daily activities. You should also perform hammer curls which work the brachialis–the muscle that runs along the outside of your upper arm–which helps add a more full, shapely look to the arms. Another bicep curl variation we use at XO Fitness is a circular bicep curl which can be a little tricky to learn, but I like these because you also engage your upper back when you rotate the hands to face forward.

Build better biceps with concentration curls, hammer curls and circular bicep curls…for best results be sure to do each of these exercises until you completely fatigue the muscle (don’t just stop at 10 reps). If you can do more than 15 reps try a heavier weight next time!!

   

Like these exercises? Want to learn more?

Contact us to start personal training today! info@xofitness.com

 

Comments Off on Heart Healthy Exercise

-->

Heart Healthy Exercise

Category : Active Living

February is Healthy Heart Month…so what exactly is heart healthy exercise?

The American Heart Association recommends:

 

Moderate exercise

30 minutes

5 days per week

Total: 150 minutes

OR 

Vigorous exercise

25 minutes

3 days per week

Total: 75 minutes

AND

Strength Training

2 days per week

  So, what is moderate exercise?
  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour
  • Ballroom dancing
What would be considered vigorous?
  • Race walking, jogging, or running
  • Swimming laps
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster
  • Jumping rope
  • Hiking uphill or with a heavy backpack

Need help getting started or want to ramp up your intensity levels?

Contact us info@xofitness.com 

Comments Off on High Intensity Interval Training

-->

High Intensity Interval Training

Category : Exercise

How hard should you be working out?

That is a good question! Make the most of your time, don’t  zone out…instead, zone in on your intensity level.

At XO Fitness we use 4 Zones:

Zone 1: Easy Warm-up & Recovery

Zone 2: Challenging, but comfortable

Zone 3: Challenging, but uncomfortable

Zone 4: Breathless; not maximum, but winded

There are many ways to monitor your intensity level. This method was developed by Nautilus Institute. Recent research indicates that this method might actually be one of the most accurate ways to monitor intensity because it takes into account each person’s  individual differences in fitness, heart size and experience.

Try High Intensity Interval Training (HIIT)

5 minutes: Warm-up in Zone 1

5 minutes: Zone 2

10 minutes: Alternate one minute in Zone 1 and one minute in Zone 3. (Zone 4 if you have been training a while)

5 minutes: Cool-down in Zone 1

Challenge yourself with a High Intensity Interval Training workout twice each week. You will burn more calories and improve your endurance much more with High Intensity Interval Training than if you hang out in Zones 1 & 2 during your entire workout!

Low Impact/High Intensity Interval Training (modified for beginner/intermediate fitness enthusiasts)

     

High Impact/High Intensity Interval Training (for intermediate to experienced fitness enthusiasts)

 

Want more exercises like these? Contact Karin at XO Fitness karin@xofitness.com

   

Comments Off on Freezer Meal Workshop

-->

Freezer Meal Workshop

Category : Healthy Eating

XO Fitness is hosting a Freezer Meal Workshop on Saturday, January 31st!

For those that have not been to a freezer meal workshop, you do not want to miss this event.  What is better than getting together with friends & prepping 10 freezer meals (meals serve 4-6 people). These meals are healthy, protein based with low carbs!

Here is how it works:   

  • Let me know you want in!
  • Pre pay for bundle of Wildtree products
  • Receive a grocery list (you can shop before the workshop or after)
  • Prep your bags (before or after the workshop)
  • Come to XO Fitness on the 31st & we’ll add the ingredients to our bags
  • Go home & freeze your meals
  • THAW, COOK, EAT!!!!!
Wildtree is an all natural, organic food line that specializes in quick, easy, healthy meals. These meals are great for busy families and especially those that want healthy meals for your family.  Let’s bring dinner back to the table! Here is the menu:    
  • Adobo Beef Tips
  • Mediterranean Roasted Veggies & Chicken
  • Opa! Sausage & Peppers
  • Savory Grilled Tilapia
  • Sautéed Shrimp with Spinach Salad
  • Hickory Chicken Adobo
  • Mediterranean Country Style Ribs
  • Greek Flank Steak
  • Latin Lettuce Wraps
  • Salisbury Steak with Gravy
Cost is $67 ($79 minus 15%) for 10 meals & you will take your left over Wildtree products home with you to make more meals & side dishes. Contact Karin ASAP to register.
Freezer Meal Workshop at XO

Freezer Meal Workshop

Comments Off on Top 10 Fitness Trends of 2015

-->

Top 10 Fitness Trends of 2015

Category : Exercise

Who knew we were so trendy? The American College of Sports Medicine (ACSM) has announced its annual fitness trend forecast based on survey responses from thousands of fitness professionals. The results were released in the article “Worldwide Survey of Fitness Trends for 2015: What’s Driving the Market” published in the November/December issue of ACSM’s Health & Fitness Journal®.

We were very pleased to read this list…XO Fitness has them all!

  1. Body Weight Training: Body weight training uses minimal equipment.

Yes! We do body weight training…push-ups, planks, dips, TRX suspension exercises and more.

  1. High-Intensity Interval Training (HIIT):HIIT involves short bursts of activity followed by a short period of rest or recovery. These exercise programs are usually performed in less than 30 minutes.

Yes! We can do this! Want to ramp it up a bit we’ll be glad to help!

  1. Educated and Experienced Fitness Professionals. Given the large number of organizations offering health and fitness certifications, it’s important that consumers choose professionals certified through programs that are accredited by the National Commission for Certifying Agencies (NCCA).

Yes! All of our trainers are certified.

  1. Strength Training. Incorporating strength training is an essential part of a complete exercise program for all physical activity levels and genders. (The other essential components are aerobic exercise and flexibility.)

Yes! This is a main focus of the personal training we do at XO to maintain and/or increase strength.

  1. Personal Training. Education, training and proper credentialing for personal trainers has become increasingly important to the health and fitness facilities that employ them.

Yes! All of our trainers are certified and maintain their certifications with continuing education.

  1. Exercise and Weight Loss. In addition to nutrition, exercise is a key component of a proper weight loss program. Health and fitness professionals who provide weight loss programs are increasingly incorporating regular exercise and nutrition education for better weight control in their clients.

Yes! Besides offering personal training we offer our SMART Loss program to help clients improve their nutrition and lose weight.

 
  1. Yoga. Based on ancient tradition, yoga utilizes a series of specific bodily postures practiced for health and relaxation.

Yes! We offer yoga twice each week.

  1. Fitness Programs for Older Adults. As the baby boom generation ages into retirement, many health and fitness professionals are taking the time to create age-appropriate fitness programs to keep older adults healthy and active.

Yes! We train older adults…many of our clients are 60+

  1. Functional Fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related.

Yes! We work with many older clients to improve their balance and increase their strength.

  1. Group Personal Training. In challenging economic times, many personal trainers are offering more group training options. Training two or three people at a time makes economic sense for the trainer and the clients.

Yes! We offer partner training anytime small groups (up to 8 clients).

Comments Off on Hangover Recovery

-->

Hangover Recovery

Category : Active Living

Here are some tips to help with hangover recovery. Let’s face it, most of the time you are careful to eat and drink in moderation, but there are lots of parties this time of year and lots of opportunities to over-do-it. If you wake wake up with a food and/or beverage hangover here are some great tips from Mark Verstegen & Pete Williams authors of Core Performance for Women: What to do the day after…
  • Do not feel guilty for your indulgences.
  • Start your day off with water, green tea, a multi-vitamin, fish oil and a great breakfast.
  • Get in a workout. Sweat!
  • Jump right back into your schedule of eating 4-5 meals/day
  • Go to bed early so that you can get at least 8 hours of sleep
The important thing to remember is not to let this one day bender derail your good habits. After all, that one off day represents just 0.27 % of the entire year. What matters most is how you eat the following day. By employing these simple strategies, you’ll avoid a tailspin of poor nutrition and jolt you metabolism to start burning strong again! Have a Happy & Healthy 2015!!  

Comments Off on Foam Roller exercises for desk workers

-->

Foam Roller exercises for desk workers

Category : Exercise

Two for You!

Here are two foam roller exercises for desk workers!
 
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: Foam roll your quads and cobra stretch
 
Start lying face down; propped upon you elbows with the foam roller under you thighs. Use your arms to pull and push your body back and forth so that the roller rolls the length of your upper leg from just above your knee cap to the very top of your thighs. After rolling 5-10 times try the cobra stretch by placing your hands directly below your shoulders and straighten your elbows. Your upper thighs should be supported by the roller. This is a great stretch for your low back.
 
Exercise #2: Chest Fly and stretch
 
Start by lying lengthwise on the foam roller facing the ceiling. Hold a hand weight in your right hand and perform a single arm chest fly ten times. Repeat on the left side. This will strengthen your chest and core. Finish with a chest stretch by continuing to lie on the foam roller with your arms straight out to the sides forming a “T”. Let the backs of your hands rest on the floor and relax.
 
 
 

Do you want to learn more exercises like these? Contact us at info@xofitness.com

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

Comments Off on Best Shoulder Exercises

-->

Best Shoulder Exercises

Category : Exercise

Welcome to Part 3 in our Awesome  Arm series…

 

Today’s topic: The Best Shoulder Exercise

In 2014, the American Council on Exercise studied the 10 most common shoulder exercises to determine the best shoulder exercise. See ACE study. The answer was that there is not ONE best shoulder exercise because the shoulder is a complicated joint with many attachments. This study analysed the deltoid which is the most visible shoulder muscle. It has three distinct parts: anterior, medial and posterior. Although there is some cross-over each of these is trained with different strength training exercise. Doing just one of the exercises listed below would not not be sufficient on a regular basis….be sure to train your whole shoulder!
V

diagram of deltoid muscle

 

The three best exercises for shoulders recommended by ACE fitness include

1) Rear Lateral Raise (reverse fly) for posterior deltoid

2) Bent Arm Lateral Raise for medial deltoid (the 45-degree incline row was suggested, however most of us don’t have an incline bench at home to work with. This exercise was a close 2nd)

3) Shoulder Press for anterior deltoid

 

Want to learn more? Contact us at info@xofitness.com

Comments Off on Training Your Triceps

-->

Training Your Triceps

Category : Exercise

Welcome to Part 2 in our Awesome  Arm series…

 

Today’s topic: Training Your Triceps

Recently, ACE Fitness conducted a research study to discover which exercises were the most effective in training your triceps. Read all about it! Here are the top 3 exercises you should be doing:
  1. Triangle Pushups
  2. Tricep Dips
  3. Tricep Kickbacks
   

Want to learn more exercises for awesome arms? Contact us at info@xofitness.com today!

Comments Off on Building Better Biceps Workout

-->

Building Better Biceps Workout

Category : Exercise

Welcome to Part 1 in our Awesome  Arm series…

Let’s start with building better biceps workout.

When you notice someone’s arms and say WOW it’s usually the bicep muscle that’s got your attention. Whether you’re wishing for arms like Madonna or Clay Matthews it’s going to take a lot of work!

Two things to keep in mind:

1) You need to be very lean in order for your muscle definition to show the way it does on some of these icons of sports and fitness. 2) Also, how much your bicep “pops” has to do with the length of the tendon which attaches it to your arm. Contract your bicep muscle and use your other hand to “measure” the distance between the crook in your elbow and where the muscle bulges. Some people can fit only one or two finger widths in that space while other people can fit 4 fingers easily. The longer the tendon the shorter and bunchier the muscle will be, so if your tendon is long it will be easier for you to get this muscle to “look big”.

OK, now let’s get started building better biceps!

  Recently, ACE Fitness conducted a research study which found that the Concentration Curl is the best exercise eliciting significantly higher muscle activation of the biceps than any other exercise tested. That being said, it isn’t the ONLY exercise you should do because it is not extremely functional. Standing while performing bicep curls is much more functional because it will cause you to engage other muscles including your core which means it will better prepare you for daily activities. You should also perform hammer curls which work the brachialis–the muscle that runs along the outside of your upper arm–which helps add a more full, shapely look to the arms. Another bicep curl variation we use at XO Fitness is a circular bicep curl which can be a little tricky to learn, but I like these because you also engage your upper back when you rotate the hands to face forward.

Build better biceps with concentration curls, hammer curls and circular bicep curls…for best results be sure to do each of these exercises until you completely fatigue the muscle (don’t just stop at 10 reps). If you can do more than 15 reps try a heavier weight next time!!

   

Like these exercises? Want to learn more?

Contact us to start personal training today! info@xofitness.com

 

Comments Off on Heart Healthy Exercise

-->

Heart Healthy Exercise

Category : Active Living

February is Healthy Heart Month…so what exactly is heart healthy exercise?

The American Heart Association recommends:

 

Moderate exercise

30 minutes

5 days per week

Total: 150 minutes

OR 

Vigorous exercise

25 minutes

3 days per week

Total: 75 minutes

AND

Strength Training

2 days per week

  So, what is moderate exercise?
  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour
  • Ballroom dancing
What would be considered vigorous?
  • Race walking, jogging, or running
  • Swimming laps
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster
  • Jumping rope
  • Hiking uphill or with a heavy backpack

Need help getting started or want to ramp up your intensity levels?

Contact us info@xofitness.com 

Comments Off on High Intensity Interval Training

-->

High Intensity Interval Training

Category : Exercise

How hard should you be working out?

That is a good question! Make the most of your time, don’t  zone out…instead, zone in on your intensity level.

At XO Fitness we use 4 Zones:

Zone 1: Easy Warm-up & Recovery

Zone 2: Challenging, but comfortable

Zone 3: Challenging, but uncomfortable

Zone 4: Breathless; not maximum, but winded

There are many ways to monitor your intensity level. This method was developed by Nautilus Institute. Recent research indicates that this method might actually be one of the most accurate ways to monitor intensity because it takes into account each person’s  individual differences in fitness, heart size and experience.

Try High Intensity Interval Training (HIIT)

5 minutes: Warm-up in Zone 1

5 minutes: Zone 2

10 minutes: Alternate one minute in Zone 1 and one minute in Zone 3. (Zone 4 if you have been training a while)

5 minutes: Cool-down in Zone 1

Challenge yourself with a High Intensity Interval Training workout twice each week. You will burn more calories and improve your endurance much more with High Intensity Interval Training than if you hang out in Zones 1 & 2 during your entire workout!

Low Impact/High Intensity Interval Training (modified for beginner/intermediate fitness enthusiasts)

     

High Impact/High Intensity Interval Training (for intermediate to experienced fitness enthusiasts)

 

Want more exercises like these? Contact Karin at XO Fitness karin@xofitness.com

   

Comments Off on Freezer Meal Workshop

-->

Freezer Meal Workshop

Category : Healthy Eating

XO Fitness is hosting a Freezer Meal Workshop on Saturday, January 31st!

For those that have not been to a freezer meal workshop, you do not want to miss this event.  What is better than getting together with friends & prepping 10 freezer meals (meals serve 4-6 people). These meals are healthy, protein based with low carbs!

Here is how it works:   

  • Let me know you want in!
  • Pre pay for bundle of Wildtree products
  • Receive a grocery list (you can shop before the workshop or after)
  • Prep your bags (before or after the workshop)
  • Come to XO Fitness on the 31st & we’ll add the ingredients to our bags
  • Go home & freeze your meals
  • THAW, COOK, EAT!!!!!
Wildtree is an all natural, organic food line that specializes in quick, easy, healthy meals. These meals are great for busy families and especially those that want healthy meals for your family.  Let’s bring dinner back to the table! Here is the menu:    
  • Adobo Beef Tips
  • Mediterranean Roasted Veggies & Chicken
  • Opa! Sausage & Peppers
  • Savory Grilled Tilapia
  • Sautéed Shrimp with Spinach Salad
  • Hickory Chicken Adobo
  • Mediterranean Country Style Ribs
  • Greek Flank Steak
  • Latin Lettuce Wraps
  • Salisbury Steak with Gravy
Cost is $67 ($79 minus 15%) for 10 meals & you will take your left over Wildtree products home with you to make more meals & side dishes. Contact Karin ASAP to register.
Freezer Meal Workshop at XO

Freezer Meal Workshop

Comments Off on Top 10 Fitness Trends of 2015

-->

Top 10 Fitness Trends of 2015

Category : Exercise

Who knew we were so trendy? The American College of Sports Medicine (ACSM) has announced its annual fitness trend forecast based on survey responses from thousands of fitness professionals. The results were released in the article “Worldwide Survey of Fitness Trends for 2015: What’s Driving the Market” published in the November/December issue of ACSM’s Health & Fitness Journal®.

We were very pleased to read this list…XO Fitness has them all!

  1. Body Weight Training: Body weight training uses minimal equipment.

Yes! We do body weight training…push-ups, planks, dips, TRX suspension exercises and more.

  1. High-Intensity Interval Training (HIIT):HIIT involves short bursts of activity followed by a short period of rest or recovery. These exercise programs are usually performed in less than 30 minutes.

Yes! We can do this! Want to ramp it up a bit we’ll be glad to help!

  1. Educated and Experienced Fitness Professionals. Given the large number of organizations offering health and fitness certifications, it’s important that consumers choose professionals certified through programs that are accredited by the National Commission for Certifying Agencies (NCCA).

Yes! All of our trainers are certified.

  1. Strength Training. Incorporating strength training is an essential part of a complete exercise program for all physical activity levels and genders. (The other essential components are aerobic exercise and flexibility.)

Yes! This is a main focus of the personal training we do at XO to maintain and/or increase strength.

  1. Personal Training. Education, training and proper credentialing for personal trainers has become increasingly important to the health and fitness facilities that employ them.

Yes! All of our trainers are certified and maintain their certifications with continuing education.

  1. Exercise and Weight Loss. In addition to nutrition, exercise is a key component of a proper weight loss program. Health and fitness professionals who provide weight loss programs are increasingly incorporating regular exercise and nutrition education for better weight control in their clients.

Yes! Besides offering personal training we offer our SMART Loss program to help clients improve their nutrition and lose weight.

 
  1. Yoga. Based on ancient tradition, yoga utilizes a series of specific bodily postures practiced for health and relaxation.

Yes! We offer yoga twice each week.

  1. Fitness Programs for Older Adults. As the baby boom generation ages into retirement, many health and fitness professionals are taking the time to create age-appropriate fitness programs to keep older adults healthy and active.

Yes! We train older adults…many of our clients are 60+

  1. Functional Fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related.

Yes! We work with many older clients to improve their balance and increase their strength.

  1. Group Personal Training. In challenging economic times, many personal trainers are offering more group training options. Training two or three people at a time makes economic sense for the trainer and the clients.

Yes! We offer partner training anytime small groups (up to 8 clients).

Comments Off on Hangover Recovery

-->

Hangover Recovery

Category : Active Living

Here are some tips to help with hangover recovery. Let’s face it, most of the time you are careful to eat and drink in moderation, but there are lots of parties this time of year and lots of opportunities to over-do-it. If you wake wake up with a food and/or beverage hangover here are some great tips from Mark Verstegen & Pete Williams authors of Core Performance for Women: What to do the day after…
  • Do not feel guilty for your indulgences.
  • Start your day off with water, green tea, a multi-vitamin, fish oil and a great breakfast.
  • Get in a workout. Sweat!
  • Jump right back into your schedule of eating 4-5 meals/day
  • Go to bed early so that you can get at least 8 hours of sleep
The important thing to remember is not to let this one day bender derail your good habits. After all, that one off day represents just 0.27 % of the entire year. What matters most is how you eat the following day. By employing these simple strategies, you’ll avoid a tailspin of poor nutrition and jolt you metabolism to start burning strong again! Have a Happy & Healthy 2015!!  

Comments Off on Foam Roller exercises for desk workers

-->

Foam Roller exercises for desk workers

Category : Exercise

Two for You!

Here are two foam roller exercises for desk workers!
 
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: Foam roll your quads and cobra stretch
 
Start lying face down; propped upon you elbows with the foam roller under you thighs. Use your arms to pull and push your body back and forth so that the roller rolls the length of your upper leg from just above your knee cap to the very top of your thighs. After rolling 5-10 times try the cobra stretch by placing your hands directly below your shoulders and straighten your elbows. Your upper thighs should be supported by the roller. This is a great stretch for your low back.
 
Exercise #2: Chest Fly and stretch
 
Start by lying lengthwise on the foam roller facing the ceiling. Hold a hand weight in your right hand and perform a single arm chest fly ten times. Repeat on the left side. This will strengthen your chest and core. Finish with a chest stretch by continuing to lie on the foam roller with your arms straight out to the sides forming a “T”. Let the backs of your hands rest on the floor and relax.
 
 
 

Do you want to learn more exercises like these? Contact us at info@xofitness.com

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