31 posts tagged Move of the day
Move of the Day: Side Shaper
Targets: Abs and obliques
* Lie on ground on right side, propped up on right forearm with shoulder directly over elbow, left hand on hip. (Or place left hand on ground in front of you for balance.)
* Lift hips off ground until body forms a straight line from head to feet.
* Pause, then raise left leg about 6 inches higher. Make it easier: Keep legs together.
* Lower left leg, then lower hips to ground.
* Do 10-15 reps; switch sides and repeat!!!
Move of the Day: Pilates Press
Targets: Shoulders, back, chest, triceps, biceps, and abs
*Start in full push-up position, balancing on hands and toes. MAKE IT EASIER: Keep both knees on floor.
*Bend right knee 90 degrees so that toes point up.
*Bend elbows directly behind you, keeping arms close to body, and lowering only a few inches toward floor. Press back up.
*Do 8 to 10 reps. Switch legs and repeat to complete 1 set.
*Do 2 sets!!!
Move of the Day: Flat Back Leg Lift
Targets: Rectus and transversus abdominis
*Sit on floor with lower back against a wall, knees slightly bent and feet planted wider than shoulder-width apart. Place hands on floor between legs and squeeze abs.
*Press into floor with fingertips and lift feet about 6 inches. Make it easier: Lift and lower left foot; then repeat with right to complete 1 rep.
*Do 3 sets of 20 reps.
Move of the Day: Knee-Up Jump Lunge (great fat blaster!)
Targets: Abs, butt, and legs
* Stand with feet hip-width apart, arms by sides, elbows bent. Lunge back with right leg while swinging right arm forward and left arm back (like a runner).
* Try doing 30! Rest. Do em again. 3x! Pop up into the air and do em like you mean it!
Move of the Day: Inner Thigh Lift
Sit on the mat with your right leg extended and left leg bent, left foot on the floor with toes forward. Flex right foot and turn it out, away from your body. Try 100!
Move of the day: Swiss Ball Pike with Push-up
Start in a pushup position with your toes on a stability ball and your hands on the floor (A). Keeping your legs straight, raise your butt toward the ceiling, drawing the ball toward your arms (B). Pause and roll back to start. Pause, then do a pushup. That’s 1 rep. Try 10!
I’m still working on this move, just so you guys all know! I want to try to get my back completely straight and perpendicular to the floor once my butt is piked. It’s like doing a handstand with the upper body. I’m scared and afraid to fall (even though it is just like 10 inches off the floor). Will let you know about my progression mentally and physically. Now, go for it!!!
Move of the Day: Rock ‘n Roll Core
Works your core.
Get in plank position with your forearms flat on the floor and your palms down (A). Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance (B). Repeat to the right (C). That’s one rep. Do three sets of 8 to 10 reps, resting for 30 seconds between sets.
Move of the Day: Side Plank Rotation
Works your obliques and builds core strength.
In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to the side plank. That’s 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.
Move of the day: Cobra Push Up
I did a push up challenge this week in my classes and one of the stars of the workout was the Cobra push up! Very graceful…maybe even a little seductive. This takes a lot of upper body strength so don’t be discouraged if you can’t do it with attempt #1.
This move works your chest, arms, and core.
A. Start in plank on palms
B. Then pretend you have a bar (limbo bar) in front of your head and try to bring your head under it, then your back as you lower yourself into a chest pushup. If you go low enough your chest will graze the mat.
C. Once you’ve slithered under the bar, come into a full cobra with straight arms
D. Then come back to plank and repeat
Move of the Day: Scorpion Push Up
Works your chest, shoulders, triceps, and abs.
A. Start out in a plank on toes and palms.
B. Push down into a low push-up and bend your elbows out to 90 degrees as you swing hip open.
C. Now return to A.
Do as many as you can! Then switch sides. This is an advanced move, so you can try it on your knees first if you’re just starting out.
Move of the Day: Plyo Pushup
Works your chest, arms. Will also bring your heart rate up for some fat blasting!
Start in a pushup position either on your knees or your toes. Make sure your tailbone is tucked and your abs are in. Go down into a push up (keep your eyes forward) and then with force, spring off the floor, clap if you can, and come right back down into the lowered pushup position. That’s one. Try as many as you can. You can omit the clap and work up to it as you get stronger.
Move of the Day: Plank hold single arm row
Targets upper back, lats, shoulders, core, and glutes.
Get into pushup position with your hands gripping a pair of dumbbells; your hands should be slightly wider than shoulder-width apart, and your feet slightly wider than hip-width apart. Keeping your hips parallel to the floor (you’ll need to engage your core and glutes the entire time), bend your right elbow to pull the weight up toward the side of your body. Pause, then slowly return the weight to the floor and repeat with the left arm. That’s one rep. Do 15.
Move of the Day: Stability Ball Ab Pike
Works your core!
Start in pushup position with your shins resting on a stability ball (A). Brace your abs and keep your legs straight as you raise your hips toward the ceiling, drawing the ball toward your arms (B). Hold for 1 second and roll back to start. That’s 1 rep. Do 10.
Move of the day: Squat to Overhead Press
Works your shoulders, glutes, and quads.
Make sure that when you squat, you’re going low enough to sit in a chair. Keep legs about hip distance apart. When you stand up straight for the overhead press, make sure you’re not overextending your back (aka sticking belly out and creating a huge arch in your low back). Try to keep yourself nice and tall. Do 20 reps with 5-7 lb weights.
Move of the Day: Bulgarian Split Squat
The split squat is used to strengthen the hips, quadriceps, glutes and ankles.
Hold a pair of dumbbells at each side of your torso. Place your left foot on an exercise bench or chair and stagger the right leg in front of the torso. With your hands on your waist, bend your right knee so that your thigh is parallel to the ground. Do not let the knee go past your toes. Keep the weight in your right heel, and keep your torso lifted during the descent and ascent of this exercise. Repeat this exercise on the other leg.
Do 20 reps on each side.