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Archive for the ‘Fitness Tips’ Category

Here’s an exercise that you can do with kettle bells and a bosu ball.  First, squeeze your abs and bend down to grab the handles of two kettle bells with an overhand grip.  Continue to squeeze your abs and buttocks as you come to a standing position.  Curl both kettle bells as if to do a bicep curl and hold the position when the kettle bells reach your shoulders.  Now step up onto the surface of a bosu ball.  Stand perfectly straight.  Your feet should be about shoulders width apart.    Now make sure to squeeze your abs, glutes and your thighs as you press your right arm up until it is straight overhead.  Lower your arm to the previous position and then press your left arm up in the same way.  Be sure to keep your balance on the ball by continuously squeezing your abs, buttocks and thighs.  Repeat the exercise for 2 sets of 12 repetitions (on each arm) to start.

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Here is a foam roller exercise that you can do to relax your shins.  Start by placing your shins on the roller and your hands on the floor, a few feet in front of your knees.  Now roll your shins forward and backward across the roller.  Keep your abs tight throughout the exercise in order to protect your lower back.  Do this exercise for 20 seconds and then rest.  Repeat the exercise if necessary.

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To do the tricep exercise on a foam roller, start by lying down on your right side.  Place your right tricep on the foam roller.  Your torso should be at a 45 degree angle with the floor.  Clench your abs to support yourself.  Bend your left leg and place your left foot on the floor behind your right knee.  Now lower and then lift your torso in order to roll your tricep muscle across the foam roller for 20 seconds.  Switch sides and repeat the movement. 

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To do a plie squat with a barbell, start by lifting a barbell (without added weight) and placing it behind your head and across your shoulders.  Step out to the side with your right foot.  Your feet should be about 4 ft. apart and your toes should be turned out to the sides.  Clench your abs as you bend at the knees to where your thighs are almost parallel to the floor.  Now come to a standing position again and repeat for 2 sets of 10 to begin.

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