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Posts Tagged ‘Fitness Tips’

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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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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