Premier Ladies Personal Trainer Flower Mound

Archive for August, 2010

The hands and knees pose will significantly improve your core strength.  Begin by placing your hands and knees on the floor.  Keep your abs tight and your nose pointed to the floor.  Lift and straighten your left arm and your right leg.  Keep your right foot flexed and your toes pointed to the floor.  Hold this pose for 30 seconds.  Now lower your limbs back to your starting position and repeat the pose using your right arm and your left leg. 

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Use a resistance band to tone your biceps.  Start by placing both feet on the middle of a resistance band.  Keep your feet about six inches apart.  Tighten your abs and stand with your back straight.  Slightly bend your knees and keep your arms and elbows glued to your side.  Pull up to bring the handles to your shoulders.  Bring the handles back down to your side.  Repeat this movement for 3 sets of 10 to start.

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You can use a balance ball for help if you’re having trouble keeping your form intact while doing squats.  First place the balance ball against the wall (about four feet above the ground) and rest the small of your back against the ball.  Make sure that your feet are placed about four feet away from the wall and that they are flat on the floor at all times.  Now bend your knees and lower your body into a squat position while keeping your abs tight and let your arms rise straight out in front of you.  Do not let your knees extend over your toes.  Now straighten your legs, bring your arms back to your sides and come back to your starting position.  Repeat this motion for 3 sets of 15 repetitions.

Try to do your leg lifts a little differently.  Start by lying on your left side on the floor with your hand holding up your head.  Now keep your abs tight and your left foot flat.  Point your right foot and keep your right leg straight as you slowly lift it above the right leg pausing about a foot and a half away form your left leg.  Pause for about 5 to 10 seconds now proceed to lift your right leg a few more feet.  Now bring your right leg back down to a foot and a half above the left leg and pause again for about 5 to 10 seconds.  Now bring your right leg back to the starting position and repeat the movement on each leg for 3 sets of 20 repetitions

Try this crunch variation.  Grab a weighted ball or dumbbell and lay flat on your back while holding the weight at your chest.  Your abs should be tight and your legs should be straight.  Now extend your arms and the weight above your head.  Keep your arms straight for the entire exercise.  Raise your torso as if to do a full sit up while keeping your arms straight.  Hold the weight over your head the entire time and keep your legs straight.  Now come back down to the starting position still holding the weight above your head.  Repeat this movement for 3 sets of 20 repetitions.