Anytime, Anywhere, Get Moving!
I'm going to start off with some basic exercises that I feel are so important for everyone to learn and do! They can be done anytime, anywhere, with or without equipment, with or without a baby, kids, etc..Be sure to check out this page every week for a new workout to try! These workouts will be short BUT smart....meaning they will kick your butt in a short period of time!!
As always before you start an exercise program be sure to consult your doctor. These workouts are designed for the "average" adult, meaning without medical conditions or complications. If you are unsure of any of the exercises please consult with a fitness professional or shoot me a quick email for more descriptions or modifications.
Planking....strengthen EVERY part of your body at the same time!!
This is at the top of my list for an exercise EVERYONE should be doing. It can be modified to make it for beginners up to advanced. You can add movement to it or weights, etc. Check out the pics below for 2 basic planks:
The Supine Bridge
What does it do?!?! Strengthens the glutes, hamstrings, abdominals and pelvic floor (ladies, all the benefit of a Kegel exercise – and then some), it builds muscle endurance & toning as well as it has MANY variations to continuously challenge your body.
Squats:
Stand with your feet hip bone width apart keeping more weight on your heals rather than the toes. Keeping your natural curve in you back, push your bum back as you lower your body down. (see below for pics of a regular squat. There are many variations to it)
Pregnancy modification - widen your stance to hip width & possibly further if baby is in the way!!!
Lunges (my fav.!!):
Take a big step forward with 1 foot (keeping feet hip distance apart). Go on the toes of your back foot while trying to have weight on your front heal. Lower your body down (not forward), so that both knees are bending. Then press yourself back up. (the 2nd images below are a stationary lunge. As with the saquat, there are endless variations to the basic lunge)
Momma to be: again widen your stance
**Squats & lunges should never hurt the knees if done properly** They are essential exercises in building & maintaining strength in the way we move everyday (sit, stand, climb stairs, etc). Plus they are fantastic at toning & shaping & burning calories.
Chopper:
You are squatting at the same time as you twist through the spine. Squat down holding a light weight, twisting your torso to reach 1 knee area, then as you stand up, take that weight up & across to the opposite shoulder & repeat. (fantastic exercise for the entire core plus it increases your range of motion for spinal rotation which somany people don't have as they age).
