26-Nov-2014
Comments Off on Plank Variations
Plank Variations
Category : Exercise
28-Aug-2014
Comments Off on Side Plank Exercises
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.com07-Aug-2014
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.com28-Feb-2013
Comments Off on Partner Training Exercise #6: Patty Cake Push-up Plank
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
25-Sep-2012
Comments Off on Core Training #5: Stability Ball Elbow Plank with Saw
1) Start in a kneeling position with your stability ball in front of you.
2) Brace your abdominal muscles and carefully roll forward into a plank position.
3) Roll the ball forward and backward just a few inches using your elbows.
06-Sep-2012
Comments Off on Core Training #4: Stability Ball Planks
Core Training #4: Stability Ball Planks
Category : Exercise
Another way to make planks more challenging is to use a Stability Ball.
Be sure that you have mastered Abdominal Bracing and the basic plank before moving on to these more difficult moves!
Elbow Plank on the Ball
Start kneeling with the Ball in front of you. Clasp your hands together and roll out on your forearms until your elbows are on the ball. If you feel stable enough, go ahead and lift you knees off the floor so that you are perched on your toes. Hold this position for 5-10 seconds, then put knees back on floor, roll back in, rest, repeat!
23-Aug-2012
Comments Off on Core Training #2: The Plank
Core Training #2: The Plank
Category : Exercise
There are alot of variations on the plank. This week we are going to introduce the basic elbow plank which you’ve undoubtedly done in the past. The question is, have you been doing it correctly? Last week we introduced abdominal bracing and that is the key to doing a proper plank.
Basic Plank on elbows
Start on your belly propped up with your elbows under your shoulders. Do not “sink” into shoulders; instead keep your neck long and shoulder blades pulled down and together. Brace your abdominals and lift your hips so that you are in a “plank” position supported by your elbows and knees. Remember, a plank is straight; so do not allow your back to arch.
Start by just holding the plank on you knees for 5 seconds at a time. Once you can hold a good plank with your knees down, try straightening your legs so you are perching on your toes.
Progression: Increase the amount of time you hold the plank (up to a minute) but never continue holding the plank if you feel discomfort in your low back or can not maintain a neutral spine. Also, there are lots of variations on the basic plank which we’ll cover next week!
