Fitness




Reverse Crunch

Posted by ks on Mar 12th, 2010

Lie with your hands behind your head, elbows flared out, feet flat, knees together.
With your upper back pressed into ground, lift your tailbone up as you bring your hips toward your ribs. At the same time, curl your head toward your knees, which makes this move more intensive. Pause a moment at the top of the movement, then slowly uncurl back to the start position.

CORE

Posted by ks on Feb 24th, 2010

Side Plank:
Lie sideways on the floor and place your elbow underneath your shoulder, opposite hand on your hip. Extend your legs and stack your hips, thighs and feet.
Lift your hips so you’re balanced between your elbow and your feet, your body making a straight line through your head, hips and heels. Lock your core and hold while continuing to breathe.

AMAZING STRETCHES

Posted by ks on Feb 15th, 2010

There are muscles in women that get the tightest: hip flexors, glutes, hamstrings, and chest. Stretching them improves range of motion and flexibility throughout your entire body. You should first do a 10 minute warm-up, such as walking, cycling, or easy jogging. Warming up increases blood flow to the muscles, which will in turn reduce your risk on injury. Stretch the tightest muscle or side first, a tight muscle will inhibit the flexibility of all the others around it. Hold each of these as long as you can(30 seconds).

How Much Exercise is Enough?

Posted by ks on Feb 8th, 2010

For children and adolescents(ages 6-17)
One hour or more of physical activity every day, including at least 3 days a week of vigorous-intensity aerobic activity and of muscle-and-bone-strengthening activity.
Adults(ages 18-64)
2 1/2 hours a week of moderate-intensity or 1 hour and 15 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination, performed in episodes of at least 10 minutes, preferably spread throughout the week. Adults should also do muscle-strengthening for all major muscle grouops on two or more days per week.
Older adults(ages 65 and older)
Follow the adult guidelines unless chronic conditions prevent you from doing so. Also do balance exercises.

Balancing it Out!

Posted by ks on Jan 21st, 2010

Your lower back is half of your core as a whole. Strengthening this area will help you stabilize your spine, allowing your abs to work harder when challenged with carrying something heavy or performing a difficult exercise. Hyperextensions into your back or abdominal on a regular basis is a good idea on a machine, floor or a ball.


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