My top 3 favorite exercises to do while hanging out at home:
1. Curl something. Want to work your biceps? Find a milk jug, curl your cat (as long as it doesn't scratch!), grab an outdated phone book that you've been meaning to recycle and do some curls. Find whatever you can to curl and either walk about as you do your bicep curls, or else do this simple exercise while standing in the kitchen waiting for your tea water to boil.
2. If you have a hardwood floor grab two hot mat pads and place one under each foot. Make sure to wear good tennis shoes when attempting this exercise and try sliding one leg back into a lunge position. Alternate legs and be sure to keep your knee in line with your heel. If you can't do lunges try sliding sideways into a squat position (keep your knees bent as you move out and in, feet facing forward). You can accomplish this exercise while scrambling eggs, stirring pasta, etc. Multitasking has never been more fun or functional!
3. Push Ups - You've been meaning to clean underneath your couch, bed, desk so now's your chance to clean and benefit those chest and tricep muscles. You can elect to do your push ups with bent knees or legs extended, but the most important thing is to engage your core (think drawing in your belly) and keep your head in line with your spine (think about pushing your head into an imaginary pane of glass resting on your back). Not only will you locate missing items throughout your house, but your chest will be rock-solid and your triceps will rock the latest 2011 swimsuit fashion!
March/April 2011
I encourage clients to think beyond their 6-pack and focus on general core strength. Although a 6-pack looks great, the purpose of the core is for stabilization and strength. The core is the body's powerhouse which enables us to move functionally. When an individual attempts to move without engaging the core, injury can occur. The core isn't just our "6-pack"; it includes deep abdominal muscles, muscles along the spine, the pelvic floor and more! The gluteals and inner thigh musculature also are important to our core.
Some of my favorite core exercises stem from Pilates. They are simple, effective, and if done correctly don't require many repetitions nor a significant outlay of time. The exercises below should be done a few times each week with 4-8 repetitions performed, focusing on quality of movement, not quantity. Combined with proper diet and cardiovascular training, these exercises can help anyone achieve a well-toned mid-section.
Chest Lift - Begin with feet flat on the floor knees bent at a 45° angle. Fingers are interlaced with hands behind the head. Push your head into your hands, tucking your chin so that it could hold an imaginary plum between your chin and chest. Inhale to prepare. Exhale to curl the upper trunk into a flexed position, maintaining a neutral pelvis. Inhale and reach both arms to the backs of your thighs. Exhale and use your arms to help you pull your body slightly higher, making sure to scoop deeper through the abdominals, and avoid lifting your low back off the floor so as not to engage your hip flexors. Inhale and reach your arms to the ceiling and then float your arms back behind your head, clasping your hands together without moving your upper body. Exhale as you deepen the abdominal scoop and roll back to the start position. Repeat.
Double Leg Stretch - Curl the upper spine into flexion with fingers interlaced and hands behind the head, legs extended up toward the ceiling at a 90° angle. Move hands to your thighs and clasp them, pulling yourself slightly higher, deepening the abdominal scoop. Place hands back behind your head and push your head into your interlaced hands, tucking your chin so that it could hold an imaginary plum between your chin and chest. Keep the upper spine lifted and begin to inhale and lengthen the legs down towards the floor at about a 45° angle. Exhale and slowly return the legs back to the start position. Repeat without losing the abdominal scoop and lifted upper body.
Plank - Begin in a "push-up" position with hands directly under the shoulders and feet flexed. Imagine a weight belt underneath your belly lifting your core up towards the ceiling, while maintaining perfect posture which would allow a ball to roll from the top of your neck down along your spine rolling over the hips and down the legs exiting at your feet. Continue to breathe as you imagine drawing a ping pong ball up through your pelvic floor. Hold this position for 30 seconds to 1 minute.
Side Plank - Begin by lying on your side with your elbow underneath your shoulder. Legs should be outstretched with your spine in neutral. Place your top hand underneath your side (obliques) and lift up away from your hand, engaging your abdominal muscles. Place your hand back at your hip and inhale to prepare. Exhale and lift your hips off the ground. Inhale and extend your arm and/or top leg towards the ceiling as you exhale. You may inhale and exhale here for a few cycles or just inhale and then lower top arm and/or leg, then your hips back to the floor.
Spine Extension - Begin in prone position, head reaching long to the front of the room and feet lengthening out from your body to the back of the room, hands at mid-chest. Engage your core and imagine lifting the belly off the floor to allow an imaginary bug to crawl comfortably under your mid-section. Inhale and articulate your upper spine into extension, lifting up through the belly so as to avoid using the lumbar spine. Lengthen your shoulders towards your hips while you imagine reaching the crown of your head away from your feet. Exhale and lower body back to the start position. Repeat.
Swimming - Begin in prone position, head and arms reaching long to the front of the room and feet lengthening out from your body to the back of the room. Engage your core and imagine lifting the belly off the floor to allow an imaginary bug to crawl comfortably under your mid-section. Inhale and lengthen the upper spine slightly into extension, while lifting the legs slightly off the mat. Begin a swimming motion, alternating the arms and legs up and down while maintaining core control and a long body position. Inhale for 4 counts and exhale for 4 counts matching your arm movements with your breath. After completing 5 breath cycles, exhale to lengthen your body back to the floor. Repeat as desired.
