You know what they say about lying down on the job…well today, you have my complete permission to do just that! These three strength and flexibility moves let you lie on your stomach and don’t require any equipment. So there’s really no reason not to hop down on the floor right now and try them! (Eek, sorry for the double negative English majors. :) At least used the lay/lie correctly?)
Completing exercises in this prone position is a unique way to strengthen your lower back, and as we know, a weak lower back can seriously hamper your quality of life. The final move in this video is a great addition to a stretching routine, warm-up or cooldown, since it opens up the hip and back muscles in a dynamic way. It’s such a good one that I often spied my university track team doing it during their daily workouts at the rec center back in the day!
So tell me: If you could do your whole workout seated or lying down, would you? Or do you prefer giving your feet the run around?
Today’s workout is like patting your head and rubbing your tummy—the opposite sides of your body move in different ways during each of the three exercises to challenge your brain and your muscles at the same time. Who doesn’t love to mix it up?
You’ll need a little open space, a medium-weight pair of dumbbells and a stability ball (you can also substitute in a bench or even the floor) for these biceps, back and chest moves. And perhaps a little extra concentration!
Do you have any tricks for keeping your head in the game during a workout?
Besides a certain wizard, this summer’s box office has been ruled by superheroes. Case in point: This Friday’s release of Captain America!
I’ve been inspired by all of this heroic action and have translated it for today’s workout—we’re talking supermans. It’s a “super” move to strengthen your lower back and entire core, and you don’t need any weights! Simply find an open space and a mat if your floor is hard and get ready to fly away :)
Is your back tight or sore from that car or airplane seat? How about from hunching over your keyboard or phone? Or maybe from carrying a too heavy backpack? Grab a mat—these stretches are for you!
Back pain is surprisingly common: About one in two people report symptoms each year, according to the American Chiropractic Association. Sometimes it’s much more than a little ache too. New research has found that in one year, almost 3.5 million patients head to the emergency room because of back problems.
These stretches are simply for mild muscle stiffness, but may be a good way to ease the aches before they progress and need a more intense intervention. Or if you don’t experience back issues, these are also great for stress relief or loosening up after a tough workout.
What is your favorite back-opening stretch?
With little black dress season in full swing—happy holidays, by the way!—it’s a perfect time to remember to tighten and tone your sides! Plus, it’s never too early to keep your sights on warmer weather clothing seasons :)
This workout focuses on fighting bra bulge and love handles by strengthening your lats and obliques. While you can’t really spot tone, you can challenge the underlying muscles and include cardio in your routine to let these strong parts shine through!
You’ll need a pair of medium to heavy dumbbells and a stability ball, weight bench or chair. Try completing each move 10 to 12 times (with up to three sets if you have time!), and add this routine into your regular workout three times each week.
What are your favorite body areas to strength train (upper, lower body or core)?
Moving on up! Well, I don’t know if it’s the lap of luxury, but we do have a new setting for our workout videos today. And a new videographer (a tripod and myself)! Expect more Good for you moves in the future from my new apartment, and probably a few from home sprinkled in so that I can utilize all the great tools my parents have accumulated. :)
Today’s exercises require no equipment and little space. The idea: You can do these stretches nearly anywhere. Feeling stiff at the office? After a long car or plane ride? In front of the TV? Stand up and knock out these three flexibility moves. Your upper body will thank you and your posture will likely improve afterwards—due to better back awareness and comfort. (Be sure to check out that posture link for a Jay Leno look-a-like, at least in the face!) Please try not to bounce or hold your breath here. Taking slow, deep breaths while stretching will help your body relax into the moves. Plus, after doing so, you may be able to push your muscles just a bit further—but not to the point of discomfort!).
What body parts do you find carry the most stress or feel the most stiff after a hard workout or a long bout of sitting?
Standing up straight will do more for you than get your Mom off your back for slouching. Good posture decreases back pain, increases confidence and makes your silhouette appear slimmer. But the computer-based work and school atmosphere today does not make proper posture easy. Strengthening your back and core muscles, however, can help the act of standing up straight be much easier and more natural.
I have four core-focused exercises that are great posture perfecters. You will need a medium to heavy pair of dumbbells (or a barbell) and a resistance band. The band can actually be used in lieu of the weights for the row if necessary—just loop the band around your feet and pull one end with each arm.
Do you find that you naturally have admirable posture or do you have to work at it? Do you have any tips for all of us if you fall in either camp?
Circuit training is a fabulous, quick way to build an effective workout. Move through several exercises in a row to keep your heart rate up and your body working, but without exhausting one muscle group. You’re rotating through muscle groups and targeting different areas, so while your triceps are working, your abs, chest and back are mainly resting; while your abs are feeling the burn, your triceps, back and chest chill out.
This routine requires no extra equipment—besides a chair, bed or bench—so there are no excuses to skip it! (This also makes this program ideal for a hotel or dorm room). Feel free to include some jumping jacks, jogging in place or jumping rope in between each routine: try the four strength exercises, do one to two minutes of cardio, repeat the strength moves again, pick a different cardio for one to two minutes and finish off with one more strength rotation.
So throw on your workout shoes and join me!
