3 Pilates Exercises for Your Abs

10/16/2013 1 Comment

Stretch for Flexibility

Photo Credit: José Vílchez

Getting and keeping a firm, toned abdomen can become increasingly difficult as we age. Some increase in belly fat may be due to aging, but a more sedentary lifestyle combined with high calorie diets can also pack on the pounds around your waist. When women reach middle age, hormonal changes mean that excess calories are stored as fat around your belly, on your hips and on your thighs. Weight gain and an increased waist line is not inevitable. Staying active, exercising and cutting calories can help get you trim and keep you fit. Pilates is a good way to work your abs while strengthening your arms and legs.

The toe dip Pilates move will work all of your abs, especially your obliques and lower abs. Lie on your back and bend your knees. Lift your legs, with your knees bent, until your thighs are straight and your calves are parallel to the floor. Place your hands on the floor on each side of your thighs with your palms down. Squeeze your belly and breathe in. Point your toes and lower one foot toward the floor. Keep your knees bent. Stop just an inch or two inches above the floor. Hold the position for 2 to 3 seconds and then exhale as you bring your leg back to the start position. Repeat 10 times on each side. You can do 10 repetitions with one leg and then 10 more with the other leg, or alternate legs until you do 10 repetitions on each side.

Leg circles work all of your ab muscles while strengthening your legs. Lie on the floor with your legs stretched out. Raise one leg toward the ceiling and point your toes. Make sure your hands are placed palms down on either side of your thighs. Make 10 small circles with your toes toward the left and then 10 small circles to the right. Bring your leg back to the floor and repeat on the other side.

Finish off your Pilates ab workout by doing a set of leg kicks. Lie on one side of your body with your legs straight out. Place one leg on top of the other and support your upper body on your elbow. Lift your ribs off the floor. Place your other hand (the one that is not supporting your weight) on the floor in front of your tummy to support your body and provide stability. Raise your top leg a few inches and point your toes. Swing your leg forward in front of your body as far as is comfortable for you. Hold the position for 2 seconds and then swing your leg back to the starting position. Do 10 repetitions on each side.

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Filed under abdominal, abdominal muscles, abs, fitness, healthy body, Pilates, strengthen, stretching, workout

Exercise Band Workouts for Your Hips and Thighs

10/09/2013 Leave a comment

CC-BY-SA-2.0 David Max Waterman

The hips and thighs are difficult to slim and trim, second only to trimming belly fat. You can squat, lunge and extend and still have not get the results you want. Adding an elastic exercise band to your workout might be just the thing that helps improve your workout. Adding extra resistance to your exercise routine improves the effectiveness of your workout. To burn fat, you have to reduce your calories and do aerobic exercise, such as running, jogging, swimming or bicycling.  Do strength training exercises to improve your muscle tone and to add lean muscle mass while strengthening your muscles.

You can find exercise bands in most sporting goods stores or even at your local gym.  They are generally inexpensive, compared to other exercise equipment, and come in a variety of strengths. Beginners should start using bands that offer the least resistance and gradually move to more resistant bands as your strength increases. You can find bands that have handles or no handles. You can attach them to a door frame or a permanent wall anchor. Circular bands that wrap around your ankles or thighs are great for working your lower body while leaving your hands free.

Wrap a circular band around your ankles and lie down on the floor to do band leg extensions. Lie on your back with your legs extended. Squeeze your abs and lift one leg straight up toward the ceiling, stretching the band as you lift your leg. Hold for 2 to 3 seconds and then lower your leg back to the floor. Do 10 to 15 repetitions on each side. As your legs grow stronger, hold the lift up to 10 seconds or do more repetitions. Increase the resistance or the number of repetitions when you can do 12 repetitions without experiencing muscle failure.

Increase the effectiveness of your regular set of squats by adding a medium resistance exercise band. You can use two bands, one secured to each leg, or stand on one long band and hold each end in your hands. Move to your squat position and hold the handles of the exercise band with your palms up (or wrap the band around your hands) until there is slight tension on the bands. Push yourself up from the squat but keep your hands about waist level with your elbows bent and your palms upward. This exercise will not only add resistance to your lower body workout, it is also a great way to strengthen your arms and shoulders. Do 10 to 15 repetitions and then rest for one minute before doing another set of 10 to 15 squats.

Have a seat for this next exercise that will work your inner and outer thighs. Sit in a sturdy chair without arms and wrap an exercise band around your legs just above your knees. Keep your feet flat on the floor and your back straight. Spread your knees apart pushing against the resistance band. Hold the position for 2 seconds and then relax. Repeat for 10 to 12 repetitions.

Filed under buttocks, exercise, exercise equipment, hips, muscles, resistance bands, strength, strength training, strengthen, workout, workouts

Is Weight Training For You?

05/18/2013 Leave a comment

Maybe you watch people at the gym, huffing, puffing, grunting and sweating at the weight machines or free weights and think, “No way I want to do that!” You’re not sure you would benefit from lifting weights, especially since you have no desire to look like a body builder.

Credit: LocalFitness.com.au

You can benefit from lifting weights even if you do it only a couple of times each week. Weight training can help improve your muscle tone, build lean muscle mass and help you lose weight. No matter how old or young you are, weight training is good for you.

As we age, we lose muscle mass. Lost muscle will be replaced by flabby fat if you don’t do something to rebuild lost muscle. Muscle tissue requires more energy to function than other tissues, therefore it uses more calories. Your metabolism will increase slightly as you gain muscle and burn fat. Increased muscle mass also means your endurance will improve. You will be able to work your muscles harder for a longer period of time. Weight training stresses your muscles causing them to adapt, which makes them grow stronger.

Start with a weight that you can lift, but tires your muscles after 10 to 12 repetitions. Beginners should start with one set of 8 to 10 repetitions of any lifting exercise. You should be barely able to lift the weight on the last repetition.  When you can do 12 repetitions without fatigue, increase the weight by adding 2 to 5 pounds.

Learn proper lifting technique before you grab the dumbbells. A fitness trainer can help you learn the correct way to lift so that you enjoy the benefits of weight training while reducing your risk of injury. Don’t forget to warm-up before lifting. Do some light exercise, such as brisk walking or calisthenics.

Rest one full day between weight training workouts. Your muscles need at least one full day to repair and recover. You can work your core, legs and thighs one day, and then your arms, chest, shoulders and upper back on the next day. Your workout can be as long as you feel comfortable exercising. You can exercise for 15 minutes, 20 minutes or longer. Adjust your workout to suit your strength, overall level of fitness and your time schedule.

 

Filed under exercise, exercise equipment, metabolism, muscles, smart workouts, strength, strength training, strengthen, weight training, weights, workouts

Kettlebell Workout for Your Back

05/08/2013 Leave a comment

USAF Public Domain

Heavy weights are not just for the fellows. Women can definitely benefit from weight exercises without worrying about growing bulging muscles. Kettlebells are easier to use than you might think. Momentum is the key to a successful kettlebell workout. Grab a pair and swing your way to a firmer, stronger body by the time Spring is over. You can snatch, press, swing and row your way to a firm, toned back with kettlebells. A good kettlebell workout will include 8 to 12 repetitions of each exercise. Kettlebell swings can be done with one arm or two. You should start with a two-arm swing and move up to a one-arm swing when your upper back and arms are stronger. Kettlebell rows are similar to dumbbell rows. The kettlebell clean is an advanced movement that requires a degree of coordination that can come only with training and practice. Deadlifts are easy but effective to strengthen your arms, shoulders, back and legs. The Turkish get-up exercises improves your functional strength, while emphasizing load balance as you lie down on the floor and then stand up again while holding a kettlebell over your head.

 Kettlebell exercises are generally whole body workouts, but some exercises work your back muscles more than others. Alternating kettlebell rows, renegade rows, one-arm and two-arm rows target your back muscles. Grab a couple of kettlebells and bend over at the waist until your back is parallel to the floor. To do alternating kettlebells, lift one kettlebell upward toward your chest by bending your left elbow and extend your right arm toward the floor. Alternate by lowering your left arm and lifting the kettlebell with your right arm. Renegade rows are more advanced. Extend your body in a push-up position. Place your hands on the handles of two kettlebells. Alternate lifting one kettlebell up toward your shoulder and then lowering it back to the floor. Remember to exercise both arms by switching sides when doing one-arm swings or rows.

Kettlebells aren’t just for the hulks in the gym. The uninitiated can definitely benefit from kettlebell exercises. You will get a better core and back workout with kettlebells than with any other type of free weight because the kettlebell weight is off center. This makes your core work harder and it challenges every muscle in your body. According to the American Council on Exercise (ace.org), you will burn up to 272 calories in a mere 20 minutes while strengthening your muscles. Swings, cleans and snatches are easy, but effective exercises that beginners can do on the first day. Overhead presses, rows and windmills are also an option for beginners. Start with a lighter weight, about 5 to 10 pounds and gradually add more weight or do more repetitions.

 Warm-up your muscles before you grab a 25-pound kettlebell and start swinging. A thorough warm-up will reduce your risk of injuring your cold muscles and joints. Five to 10 minutes of light cardio should be enough to get your heart rate up and start you sweating. Stretch your muscles before you start doing kettlebell workouts to increase your flexibility and improve your range of motion. After your cardio and stretching warm-up make sure your shoulders, arms, neck and back are ready for the weights. Do some kettlebell exercises using a light weight to get your muscles ready for a more vigorous workout with the heavy weights.

Filed under lower back, physical, spine, strength, strength training, strengthen

Strengthen Your Feet & Ankles

01/28/2012 Leave a comment

Photo Credit: אנדר-ויק CC-BY-SA-3.0 2009

Everyone, especially walkers, joggers and runners need strong feet and ankles to avoid injury, soreness and pain. Strong ankles and feet can  help you avoid injury from a sprain. Ankle sprains are a common injury, even among people who do not run or jog. Untreated ankles sprains can cause long-term joint problems, such as stiffness or weakness. See a doctor right away if you sprained your ankle and notice any swelling, bruising or other discoloration of the foot and ankle, coldness, numbness or tingling in the foot and toes. Begin exercising to rehabilitate your sprain only under the advice of a doctor and supervision of a rehabilitation fitness expert. There are a few exercises you can do to strengthen your ankles and help prevent injury. Try these exercises in your bare feet. 

Stand on one foot and hold your arms out from the shoulders parallel to the floor. Keep your eyes open and look straight ahead. Hold the position for 60 seconds, if possible. Try to avoid rocking on your foot by keeping the sole of your foot on the floor. Lower your leg and repeat with the other side. This exercise will not only strengthen your foot and ankle, it is a great balance exercise too.

Stand on the edge of a stair with your toes and allow the heels of your feet to drop an inch or two inches below the stair. Hold the wall or a hand-rail for support and balance if needed. Hold this exercise for up to 60 seconds. Lift your heels and stand on the edge of the stairs using your toes. Hold this position for up to one minute. Next, lower your heels as far down as you can and hold the stretch for 10 to 15 seconds and relax. Repeat the stretch for 10 repetitions.

Use a table or a stable chair for balance and stand on your toes. Hold the position for 5 seconds and then lower your feet back to the floor. Repeat this exercise for 20 repetitions. When your feet and ankles become stronger, increase the number of repetitions or perform the toe stand exercise using one foot at a time. 
Increase your ankle range of motion by stretching and rotating your foot. Sit on a chair and raise one leg about  2 to 3 inches off the floor. Point your toes and rotate your ankle clockwise 5 times and then counter-clockwise 5 times. Repeat with the other foot. Try to move only your ankle and not your leg. Next, drop a towel or a sock on the floor and use your toes to pick it up. Drop it and pick it up again 2 more times. Repeat the exercise 3 times with each foot. Increase the number of repetitions as it becomes easier for you to pick up the towel or sock. 

Filed under ankles, feet, injury, strengthen