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Posts Tagged ‘Exercises’

Here’s an exercise that is done on a balance board.  Begin by squeezing your abs.  Bend down and lift a kettle bell from the floor with both hands and then come to a standing position.  Now carefully step up onto your balance board.  Keep your feet shoulders width apart as you bend at your knees to slowly do a squat.  Your thighs should eventually be parallel to the ground as you let the weight fall between your knees.  Now, as you come to a standing position, lift the weight up over your head, squeezing your abs, thighs and glutes throughout the movement.  Repeat the entire motion for 2 sets of 12 repetitions to start.

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Here’s an exercise to help build leg and arm strength.  Begin by tightening your abs.  Bend at your waist and lift a kettle bell using your left hand.  Keep your abs tight and come to a standing position.  Place your feet shoulders width apart.  Now bend at your knees to do a squat.  Lower your body to where your thighs are parallel to the ground.  Let the weight fall between your legs and keep your right arm out at your side.  As you come to a standing position, lift the weight straight up overhead.  Repeat the same motion for 2 sets of 12 repetitions (on each arm) to start.

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Try the kettle bell snatch.  Begin the exercise by tightening up your abs.  Bend down and lift the kettle bell from the floor with both hands.  Keep your abs tight and come back to a standing position.  Your feet should be shoulders width apart as you bend at your knees to do a squat.  Bend to where your thighs are parallel to the ground as you let the weight fall between your legs.  As you come to a standing position, lift the weight up, overhead, keeping your arms straight throughout the movement.  Now bring it back down between your legs as you squat.  Repeat for 2 sets of 12 repetitions to start.

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Try this exercise.  It can help to strengthen your arms, your legs, and your abdomen.  Begin by holding a kettle bell with your right hand.  Bring it to the level of your right shoulder as you keep your elbow close to your waist.  Place your left arm straight out to the side.  Now sit on a bosu ball, keeping your abs and glutes tight to help balance yourself.  Place your legs straight in front of you and about four feet apart.  Now press the kettle bell straight up overhead and then lower it to the starting position.  Repeat the exercise for 3 sets of 12 repetitions (on each arm).

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Here is a modified crunch that can be done on a foam roller.  Begin by Lying down on the floor on your back.  Place your feet flat on the floor with your knees bent.  Put the foam roller under the middle of your back.  Make sure that is perpendicular to your body.  Cross your arms over your chest, clench your abs and recline and then crunch forward.  Repeat for 2 sets of 15 to start.   

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Here is a good stretch to help relax the muscles in your back.  Start the exercise by getting down on the floor on your hands and knees.  Make sure to keep your abs clenched in order to protect your back from injury.  Begin to round your back and press your spine to the ceiling.  Be sure to hold for 15 seconds and then release.  Move your back into your original position.  Now repeat the stretch.

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This anterior shoulder stretch uses a doorway to help loosen the muscles in you back and shoulders.  Begin by finding a doorway.  Stand straight with your feet a few inches apart.  Keep your abs tight so that you can protect your back.  Reach up above you with your right arm and grab the top of the door frame.  Gently move forward while still holding onto the door frame.  Hold for 15 seconds and release.  Now switch arms and repeat the stretch.

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To do an incline dumbbell bench press, start by making sure the bench is at an incline.  Lie on the bench with your feet flat on the floor.  Hold two 5 lb. dumbbells at your side.  Now position your arms so that they make two right angles.  Your upper arms should be parallel to the ground and lateral to the rest of you body.  Push the dumbbells straight up above your chest so that they meet above your body.  Lower them to the starting position.  Repeat the movement for 2 sets of 10 repetitions.

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Dumbbell butterflies can be done in place of using a stationary machine.  Begin by sitting on the edge of a chair or bench with your abs tight.  Lift two 5 lb. dumbbells to make right angles between your forearms and upper arms.  Make sure that your upper arms are parallel to the ground and lateral to your body.  Bring your elbows, forearms and the dumbbells together in front of you, keeping your upper arms parallel to the ground.  Now bring your arms back to the lateral position.  Repeat for 2 sets of 10 repetitions.

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You can use the body bar to do a bench press instead of the barbell.  To start, position your hands about 2 feet apart in the middle of the bar.  Lie down on a flattened bench with your feet flat on the floor.  Make sure that your abs are tight as you press the bar above your chest until your arms are straight.  Now lower the bar to your chest.  Repeat this movement for 3 sets of 10 repetitions to start.

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