Tag Archives: Abdominals

Fierce Fall Challenge #7

8 weeks  –  1 fitness challenge each week CHALLENGE #7 Plank Jacks   Align your elbows under shoulders, pull belly button in towards your spine, and go! Regress? Perform exercise one leg at a time, alternating, and at slower pace. If you … Continue reading

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Test Your Posture: Part 2

The second post of this three part series will cover your low back and hip positioning, also known as the lumbo-pelvic-hip complex (LPHC).  I will discuss the three common postural distortions observed in my clients, and recommend flexibility and strengthening … Continue reading

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Resistance Training Exercises: Beginner-Intermediate Level

I recently completed a Continuing Education Course (CEC) for my Spin Instructor Certification.  You might expect this course to be about cardiovascular fitness, however this course focused on resistance training.   The course examined how to apply resistance training to the Spinning program. … Continue reading

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Build Your Foundation – Target Your Core!

“Ab” exercises are out, Core exercises are in Strengthening your core musculature will help you reach your goal of a flatter, toned midsection and reduce low back pain. What is the “core”? Structures that form the lumbo-pelvic-hip complex (LPHC), which include:  lumbar spine, pelvic girdle, … Continue reading

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Smart Play: Part 2

Do you need to increase your fitness motivation? Engage in Smart Play today! To perform smart play follow three (3) simple rules: Exercises must be easy to understand:  Be able to explain each exercise in 30 seconds or less. The duration of each exercise must take … Continue reading

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Got Core?

3 Moves to Increase Your Core Strength Shared by Olympic athlete, Gracie Gold Plank Rotations In a side-lying position, place your bottom elbow on the apex of a BOSU ball (ball side) and hold a light dumbbell (3 lbs. – 5 lbs.) … Continue reading

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Exercise Session #17

Do you spend 8 hours or more sitting at a desk 5 days/week? Do you experience eye strain and muscle soreness in your neck, shoulders, and back? Are you fatigued, stressed, and need a break? If you answered YES to one or more of … Continue reading

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Exercise Session #2

Target Your Upper and Lower Body in this Peripheral Heart Action Circuit! Ball Two-Arm Dumbbell Chest Press 1 x 20 reps. Single-Leg Cable Row 1 x 20 reps. Ball Abdominal Crunch 1 x 20 reps. Single-Leg Dumbbell Curl 1 x … Continue reading

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A Quick Ab Circuit to Try this Weekend!

The weekend has arrived, but let’s not forget about our abdominals! This musculature (“our center”) is the origin for all of our movements. Tip:  During all exercises, draw-in your naval towards your spine pressing your low back into the mat.  Lying in … Continue reading

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A Quick Work Out to Add to Your Weekend Routine!

Think You Don’t Have Any Time to Exercise this Weekend? Think Wrong!   Here is a quick, high intensity circuit to do in 10 minutes or less! 12 simple exercises and the only required tools are a chair, wall, and YOU! There are … Continue reading

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