Too often, we—or at least I— focus on cranking out reps, working hard and getting the job done during exercise. So to add a little more fun in to process, try these three rolling-based moves. A couple even give a nod to egg rolls (the gym class kind, not the Chinese food!).
For this well-balanced routine, you’ll just need a stability ball and a bit of open space… And the ability to ignore whatever craziness is going on with my hair in this video :)
What was your favorite elementary school gym class activity? How do you make your workouts fun these days?
PS: How about them Packers? No better excuse to hit the treadmill for some incline walking than an apartment with no TV and a big game on :) (That was my cagey plan yesterday so that I wouldn’t miss the game.) Hopefully the Packers will roll (*groan*) on through the Steelers in a couple of weeks!
We’ll keep it short and sweet with today’s post and let the moves do the talking!
Grab one medium-weight dumbbell, a chair (or something sturdy to lean on) and a little free space for these three exercises that will strengthen your legs, glutes and calves. They’re fun new spins on the classic lunges and calf raises that will bring variety to your lower body toning routine. Special focus: Inner and outer thighs. Who doesn’t want to challenge them?
Begin with 12 repetitions of each exercise per leg, and increase the weight you’re holding (or add some, in the case of the side lunge) to add intensity!
First off, congratulations to Healthy Happier Bear Ashley, who is hopefully even happier now! Random.org selected her as the winner of the Blogiversary giveaway. Please email or Twitter DM me your address and I will get your goodies in the mail. :)
Next, we’re back with a new video! These three moves are perfect for targeting and strengthening your lower back muscles. And the exercises are dynamic (meaning you move throughout the range of motion rather than holding them in one place) so other muscles come into play as well. Your quads and glutes should feel the burn with the bridge kicks and your hamstrings and glutes share the focus with the back during the plate pulls.
Lower back pain is a common and life-interrupting issue. Besides performing these effective exercises, remember these quick tips from the National Institutes of Health (NIH).
- Focus on balancing your weight evenly on both feet when standing, and of course, try not to slouch.
- Insure that your chairs provide good lower back support. Frequent walking breaks can help relieve pressure as well.
- Avoid wearing your Manolos too often (ouchie posture!). And don’t smoke—this can reduce blood flow to the lower back and increase disc degeneration.
- Eat a nutritious diet to maintain a healthy body weight and preserve bone density.
Have you had lower back issues? Eight out of 10 people have or will experience this painful ailment, the NIH says. If you have, how did you deal with it? How did you cure it, if you did?
For the next edition of Lower Body Burn (try part 1 here!), grab a set of ankle weights if you have them. If not, feel free to give the moves a shot with no equipment—you’ll still feel the burn :) Target your hips, glutes, quads and hamstrings with these fantastic moves done on all fours!
This video is a bit longer, but completely worth it for a toned lower half. It’s important to keep your core tight and braced to protect your lower back and ensure good form.
So hit the floor and get ready to challenge your large muscle groups!
Introducing Lower Body Burn, Part 1!
One of my YouTube video viewers requested more lower body strength moves, so I decided to create a month-long series dedicated to just that—the legs and glutes. It’s like a lower body strength DVD for free! Hey Acacia, Lionsgate, Anchor Bay…I’m free if you’re looking for new fitness DVD hosts ;)
Let’s get to work on the first segment! Grab a stability ball or a chair/step/bench and get ready to tackle week one’s Lower Body Burn moves. If you don’t have a stability ball, try using a towel on a hard floor or a couple paper plates on a carpeted floor during the roll-in move.
Try these exercises out and don’t forget to come back next week for the next edition with added resistance!
