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Archive for the ‘Exercises’ Category

Here’s a different way to do a quad stretch that you may have overlooked.  You can begin the stretch by kneeling on your right knee and placing your left foot flat on the floor.  Your back should be straight at this point and your abs should be tight.  Now reach behind you with both arms to grab your right foot and pull it towards you’re your bottom.  Hold the stretch for 15 seconds and then release your leg.  Switch to the opposite side and repeat the stretch.

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Try the gluteal stretch in order to relax the muscles in your legs.  To do this stretch, start by lying on your belly.  Press up with your hands until your torso is about a foot from the ground.  Bend your right leg under your belly and keep your left leg straight out behind you.  Now lower your torso in order to add intensity to your stretch.  Hold this stretch for 20 seconds and then switch legs and repeat.

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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.