Strength 101: Frog Crunches

Hi There! So let's talk abs again! With summer on the way, we'd all probably like to make sure that we're making the most of our ab workouts right? So many times we hit the fibers of our upper abs, but neglect the fibers in our lower abs. This is where these frog crunches come in. This move came straight out of 21 Day Fix, and it's simple, but whoa, is it ever effective! You'll want to start out by lying on your back/supine, with your legs extended, toes turned out. Your lower back should not be arching off the floor. Maintain toes turned out, bring your knees toward your chest, and simultaneously crunch up off the floor, bringing head towards knees. Exhale, drawing belly button in as you crunch. Try doing anywhere from 2-3 sets of 15-20 repetitions. Your abs play an important role in protecting your back, ladies, especially after having children. I haven't had children yet, but I've seen many women who don't exercise between pregnancies, and develop major back problems because their core muscles haven't been strengthened. So my point is core training is vital, not just for aesthetics, but for making everyday tasks easier.
How to: Lie on your back. Beginners bring legs straight up to a 90 degree angles, the more advanced may lower their legs closer to the floor. Turn toes out as far as possible, pressing heels together. Place hands behind head and look at your belly button. For those with gentle necks, place a towel behind your head, and hold onto each end. Crunch up, bringing your knees towards you and exhaling. your knees will separate, but your toes must remain turned out. Inhale, extending your legs and lowering your head. Repeat.

This is a great move that will have your abs burning on rep 2...trust me. What's your favorite ab move? Tell me in the comments! Have a great day and come back on Friday as I dish on food! (Pun intended.) :-)

Strength Training 101: Woodchoppers

Hi Friends!
Hope you're having a great week! This week, I wanted to touch on an exercise that is great for your core, but is often done incorrectly. You can even anchor a resistance band under one foot, and perform them that way, just make sure the band doesn't slide as you rotate your foot! :)
Here's the breakdown: Start with abs in and dumbbell in hand. (You can either practice this move with no weights at all, which I recommend for beginners.) You won't need a very heavy dumbbell, either. Squat down, holding dumbbell in both hands by right knee. Twist and rotate with straight arms, moving dumbbell up diagonally to the left. Slowly rotate and lower dumbbell back to the right side in a squat. This move should never be rushed, and abs should be contracted throughout this movement.

This is a great move for working the obliques, but should not be performed with momentum for safety reasons. This move is great for not only working the core, but also getting a total body cardio workout! Get out there and get moving!

Happy Workout Wednesday!
Julie 

Workout Wednesday: Pilates Core Tightener

 Ok, so you've been hearing about this announcement that I'm making...Well, I've decided to become a beach body coach! This was a big decision for me, and it will allow me to maintain my clients from other facilities that I've worked for in the past. I've been really blessed with the opportunity to participate and lead a challenge group for 21 Day Fix, beachbody's newest program, and I have to tell you that as a personal trainer, this is legit. It deals with portion control, and daily habits. I'm very excited and can't wait to take part in this!!!! Beachbody also has an online meal planner that you can use with any program, not just their programs, with lots of healthy recipes. This will free me up to do more motivational things with clients and classes! But this blog is not going to turn into just a plug for Beachbody. It's about my journey, and while I love following programs. I want to share my story. There will be a separate page on the blog for 21 Day Fix (Along with before and after pics of me!) But I will still post my own material and recipes and thoughts to share with you about fitness in general. The purpose of this blog is to educate and inspire you, whatever fitness path you choose! 

Oh, and there's going to be a blog giveaway on Friday! It's a fitness dvd by Mash-Up Conditioning. Girls Gone Sporty provided the opportunity for me to work with the owners of this brand! They're super cool and sent me a dvd to review, and let me tell you, it's good stuff! 15 minute workouts...I mean come on! who doesn't have time for a 15 minute workout, with minimal equipment involved? The workouts are beastly to, but also shown with modifications for every fitness level! This will be happening on Friday so keep your eyes peeled on the Facebook page! 
Here's a sneak peek! http://www.youtube.com/watch?v=c2uuDyVKQxU

Today, I'd like to provide a relaxing, yet challenging pilates routine, that will improve your flexibility in your hips and core. The point of this workout is not to be sweaty...It is to reconnect your mind with your muscles and aquaint you with how your body works. Your mind is very important to your workouts, and a study from the University of South Carolina Upstate (in my hometown!) states that participants experienced up to 26 % more muscle growth when they thought about the muscle they were using in a given strength exercise. These are some of my favorite pilates exercises, and you will definitely feel this workout. Remember to exhale forcefully on the exhertion of each repetition!

Curl-Ups: Pull your navel to your spine as you lie faceup with feet flat on the floor. Slowly roll one vertebrae at a time until just your shoulders are lifted. Hands are behind head with tension between your hands and head to support your neck. Roll backward slowly. Repeat.

Bridges:Lie face up with feet on the floor, navel towards spine. Squeeze glutes and press into heels to lift hips off of the floor. Hold for 5 counts at the top then slowly lower. For Leg touch downs: Keep hips lifted extend leg and lift into the air with leg extended lower down towards floor and lift. Repeat. Do this exercise slowly, and avoid if you have a weak back. 

Tabletop: Sitting on the mat, place hands on the floor just behind you and feet on the floor just in front of you.
Press through hands and feet and lift hips toward the ceiling. Hold for 30 seconds. 

Mod. Side Plank with leg lifts: Prop onto your elbow, or a Swiss ball for more challenge. Keep your knee below your bottom hip, like a camera tripod. Maintaining this position, lift and lower top leg slowly.

Swimming: Lie on your stomach, navel drawn in. Arms in front of you, legs behind you. Exhale, and lift arms and legs, then inhale as you slowly lower arms and legs. Look below, not in front.  To make it easier, only lift arms, and prop a pillow under your hips. DO not hyperextend.

I love workouts like this to give my muscles and my mind a break, so put on some relaxing music, and go for it! The graphic's below! have a wonderful Wednesday! :-)