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Archive for the ‘Exercises’ Category

Try this exercise to build strength in your back and abs.  Begin the exercise by holding the weight in your left hand.  Tighten your abs and carefully sit down on a balance ball.  Place your right forearm on your thighs.  Make sure to keep your arm straight as you bring the weight up to your shoulder and then lower it towards the floor again.  Repeat the motion for 2 sets of 10 repetitions (on each arm).

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Try an alternating seated press to help strengthen your abs, arms and legs.  First, sit down on your buttocks with you legs straight and as far apart as they will comfortably go.  Squeeze your abs and grab the handles of two kettle bells.  Now curl both kettle bells to the level of your shoulders (as in a bicep curl) while your elbows remain close to your waist.  Hold the position.  Sit perfectly straight, clenching your abs throughout the movement.  Press your right arm up straight overhead and look up at the kettle bell.  Lower your arm to the previous position and then press your left arm up overhead, fixing your eyes on the kettle bell.   Repeat the pattern for 2 sets of 12 repetitions (on each arm) to start.

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The double push press using two kettle bells can be done on a bosu ball to add intensity.  First, tighten up your abs and bend at the waist to grab the handles of the kettle bells.  Make sure to use an overhand grip.  Keep your abs tight as you stand straight again.  Lift both kettle bells as if to do a bicep curl and hold the position when the kettle bells reach the level of your shoulders.  Slowly step up onto the bosu ball stand straight.  Keep your feet shoulders width apart or closer if needed.  Clench your abs, glutes and thighs as you bend at the knees.  Lower your bottom about half a foot.  Now as you straighten your legs and come to a standing position on the ball, press both arms straight up overhead.  Now lower the weights to your shoulders again and repeat the movement for 2 sets of 12 repetitions to start.

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To do a double push press using two kettle bells, begin by standing up straight with your feet shoulders width apart.  Now squeeze your abs as you bend at the waist to grab the handles of both kettle bells with an overhand grip.  Continue to squeeze your abs as you come back to a standing position.  Curl both kettle bells as if you are doing a bicep curl and hold the curl when the kettle bells reach the level of your shoulders.  Make sure to squeeze your abs, glutes and your thighs as you bend at the knees, lowering your bottom about half a foot.  As you straighten your legs to come to a standing position again, press both arms up until they are straight overhead.  Now lower the weights to your shoulders again and repeat the movement for 2 sets of 12 repetitions to start.

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