Core

BEND & REACH

Bend & Reach Starting Position
Bend & Reach Starting Position

Hi!  I wanted to share with you today how to do the Bend & Reach.  It’s great for engaging several muscles in your core and your legs also get a little work.  To do this move you’ll need a ball or light weight such as 2-10 lbs depending on your strength level.

In the pictures I’ll be showing, my assistant is using a 10 lb core ball.  However, you can also use a basketball, volleyball, or just about any other kind of ball or small weight.

Bend & Reach Action Movement 1
Bend & Reach Action Movement 1

You start out by holding the ball directly in front of you waist high with both hands.  Then you bend downward and to the left or right until the ball touches the ground.

Then you bring your trunk back up to where you started, keep going upward to the opposite direction like you’re placing the ball on a shelf.  Do 12 repetitions and then repeat the process to the other side.

Bend & Reach Action Movement 2
Bend & Reach Action Movement 2

Once you’ve finished write down how many reps you did and keep a journal.  This way you’ll have a goal to shoot for next time if you didn’t quite make it to 12.  I really like this one because it’s very simple yet very effective and engaging for your core.

If you have any comments or questions please let me know and I’ll gladly get back to you.  Thanks for reading and have a terrific day!

Jon


WEIGHTED WINDMILLS

Hello!  Today I’m going to explain how to do a real easy core exercise called the Weighted Windmill.  To do this exercise you’ll need an object with some weight.  If you’re just starting out I wouldn’t recommend over 5 lbs.  In my photos you can see a core ball being used.  However, it can also be done with a dumbbell, or any type of ball such as a soccer ball, basketball, etc.  To start you place your feet about shoulders width apart or slightly farther.

Weighted Windmill Action Movement 1
Weighted Windmill Action Movement 1
Weighted Windmill Starting Position
Weighted Windmill Starting Position

 

 

 

 

 

 

 

You hold the ball in front of you and below your waist.  Then you bring the ball upward in a circular motion to your left or right.  You then continue bringing it upward until it’s directly over your head with your arms straight.  You should try to keep your arms as straight as possible throughout the exercise creating a windmill effect.  Once the ball is directly over your head, you then bring it downward in a circular motion to the opposite side you started from.  You continue bringing it downward until you’re back in the same position you started from.

Weighted Windmill Action Movement 3
Weighted Windmill Action Movement 3
Weighted Windmill Action Movement 2
Weighted Windmill Action Movement 2

 

 

 

 

 

 

 

Continue doing this for 12 repetitions in both directions.  If you can’t do 12 then do as many as you can and write it down.  By keeping a journal you’ll have goals to shoot for the next time you do the exercise. Also, don’t feel bad if you can’t do 12, be proud of yourself for at least exercising! If you have any questions or comments please let me know.  Thanks for your time and I look forward to hearing from you.  Take care and have a great day everyone!

Jon


STATIONARY PLANK

A core exercise I’d like to mention today is a simple plank position.  It’s very easy to assume the position for the exercise and it’s great to improve overall core strength.  Basically, all you have to do is place your forearms on the ground and elevate your body to a generally straight line from head to toes.  Hands can be touching or a couple inches apart.  Hold this position for as long as possible, ideally you’d like to work your way up to a minute or more over time.

However, everyone’s level of fitness is different so don’t be discouraged if you’re not able to do it very long.  The important thing is you tried and you should be proud of yourself for doing your best!

How to get fit with stationary plank

 

 

 

When you’ve completed the exercise write down how long you were able to hold the position.  Writing down times and reps to exercises is important so you can track how your progress over time and set goals for yourself.  It also challenges you to a number or time to shoot for the next time you do the exercise.  Thanks for reading and if you have any questions or comments feel free to let me know.  Good Luck in your fitness quest!

Take Care,

Jon

photo credit: Plank Exercise via photopin (license)


 AB WHEEL EXTENSIONS

Hello everyone!  For this piece I’m going to go over how to do ab wheel extensions.  These are very easy to do and all you need is an ab wheel to do them.  Ab wheels can be purchased at most major retail department stores in the sporting goods section.  They’re usually fairly inexpensive as well.  I’ll be explaining 3 movements you can do that are great for not only your abs, but also your obliques and lats.

AB Wheel Extensions
Ab Wheel Extensions Forward Extension
AB Wheel Extensions
Ab Wheel Extensions Starting Position

 

 

 

 

 

 

 

The first move I’ll discuss is the easiest of the 3.  You start out by getting on the floor on your knees and placing the ab wheel about 6-8 inches in front of your knees.  Grab the handles on each side keeping your arms straight.  Then roll the wheel directly in front of you while leaning forward as far as you can. Once you’re trunk is forward as far as you can go, stop and roll the wheel backward towards your body.

Keep rolling it back closer to your body until you’re in the position you started from.  Repeat the same movement back and forth until you’ve done 12 repetitions or as many as you can do.  You can also do more than 12 if you’re able.

AB Wheel Extensions
AB Wheel Extensions Sideways Extension

Another movement you can do with the wheel is to use it going to the side. You start out in the same position I mentioned above.  However, instead of going forward with the wheel you roll it to your left or right side as far as you can go.  This will strengthen your obliques and lats even more, and still also good for your abs.  Do 12 rolls to each side also if you can.

Once you’ve completed all your reps in all 3 directions write down how many you did so you can track your progress.  If you’re not able to do 12 in all directions, do as many as you can and don’t beat yourself up over it.  If you work at it consistently you’ll improve over time.  Be proud of yourself for moving your body!

For more information and a review of the Ab Wheel I prefer to use please visit my Reviews page here.  If you have any questions or comments please let me know as I look forward to hearing from you. Take care and best of luck to a healthy lifestyle!

Jon


MOUNTAIN CLIMBER

Hello!  Today I’m going to explain how to do a great core strengthening exercise called the Mountain Climber.  It’s simple to do and doesn’t require much space so you can do it just about anywhere.  To get started you place your hands on the ground with your arms fairly straight.  Head and eyes should be facing forward.  Your fingers can be pointed straight or to the side.  You keep one leg straight while bringing the knee of the opposite leg close to the same arm.

Another words, if your left knee is forward then your left knee should be close to your left arm.  This is the position you start from.  The next thing you do is move the leg that was straight to a flexed position close to the arm on the same side.  While making that same movement you also bring the leg that was previously flexed to a straight position.  You should make the movement quickly and in a fluid like manner.  After both legs have been in both positions at least once that’s one repetition.

Mountain Climber
Mountain Climber

I’ve posted a photo so hopefully it’ll help you get an idea of the positioning.   Continue doing the movement for at least 30 seconds or as long as you can do it.  If you can’t do 30 seconds don’t feel bad and be proud of yourself for doing the best you can!

This exercise also helps strengthen your lower body a little bit as a supplement.  If you have any questions or comments please let me know as I look forward to hearing from you. Thanks for your time and have a wonderful day!

Jon

photo credit: Keya via photopin (license)


KNEE IN PUSH-UP

Hello!  I’m going to discuss how to do a fun kind of push-up today called the Knee In Push-Up.  It’s basically just a push-up with a slight variation.  It’s very simple to do and it actually works a combination of your core and upper body strength.

Knee In Push-Up
Knee In Push-Up Starting Position

To do this exercise you start out like you normally would to do a regular push-up.  Your hands and feet are on the ground and you’re body is in a generally straight line.  You’re feet can be together or up to 12 inches apart.

Myself, I like to keep them about a foot apart.  You lower your body down until your upper arms are parallel to the ground. Then you raise your body back up to a generally straight line again.

Once you’re in this position, bring one knee inward as far as you can and then back to where it was.  Do the same thing with the other knee.  After you’ve brought both knees in and back and both feet are on the floor again, lower your body back down to do another push-up.  When you come back up again, repeat the process with bringing your knees inward and back one at a time.

Knee In Push-Up
Knee In Push-Up Down Position

Continue this whole process until you’ve done 12 push-ups. Both knees must come in and back separately for a repetition to count.  If you’re not able to 12 then do as many as you can, also focus on your form.

Your back should be in a fairly straight line each time you bring your body up.  When you’re finished write down how many reps you did so you’ll know what to aim for next time.

If 12 doesn’t challenge you, then go ahead and do more. Whatever number you’re able to do, don’t feel bad about it.  You’re already ahead of those who are still on the couch!  If you have any favorite core exercises you’d like to share with us, please let us know in the comments.  Or if you have any comments or questions please let me know and I will get back to you.  Thanks for reading and best of luck to your fitness!

Knee In Push-Up
Knee In Push-Up With Knee In

 

 

 

 

 

Jon


IN AND OUT LEG KICKS

In and Out Leg Kicks Starting Position
In and Out Leg Kicks Starting Position

Hello!  I hope everyone’s having an awesome day.  Today I’m going to explain how to do a very simple core exercise that’s great for your abs and also works your glutes (buttocks) a little bit.  It’s called in and out leg kicks.

To start this exercise you sit on the ground with your legs off the ground and your knees flexed.  Your hands should be facing down on the ground for support.

You then kick both your legs outward at the same time until both of your legs are fairly straight.  Then you bring both your legs back in toward your body flexing your knees at the same time.  Once your legs are back in the same position you started from, repeat the movement until you’ve done 12 reps.  If you’re not able to do 12, then do as many as you can and write down your results afterwards.

In and Out Leg Kicks Action Movement
In and Out Leg Kicks Action Movement

This way you have a target to shoot for or exceed the next time you do the movement.  Don’t worry about your exact reps and be proud of yourself for doing your best!  You can definitely improve over time.

If you have any comments or questions about the exercise or anything fitness related, please let me know and I’ll get back to you.  Thank you for your time and have a marvelous day!

Jon 

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