1.) Lay on your back with your knees bent and your arms close to your sides
2.) Bring your heels under your knees with your heels lined up with the bones of your butt.
3.) Press the backs of your shoulders into the ground and suck your belly in and stiffen you middle.
4.) Squeeze your butt and tilt your pelvis back toward the ground
5.) Drive your hips up and slightly forward as you lift your butt off the ground (think knees over toes)
6.) Press firmly into your arms and foot as you lift your right leg out.
7.) Kick your right leg towards your head and lower the leg with out jostling your hips or upper body.
8.) Kick hard and fast (without breaking form).
9.) Repeat on the other side.
10.) Complete 10 - 30 reps @ 2 -3 sets per leg/ per workout
Pulling Straps is a great Pilates core stabilization exercise that strengthens and defines the muscles of the back arms/shoulders and abs. To do the exercise you want to do the following:
1.) Anchor your band to a stationary object slightly higher then chest height.
2.) Take a few steps back with a band handle in each hand with no slack in your band.
3.) Stand with your feet about hip width apart, toes pointing forward. Squeeze your butt, Pull your belly button in and away from the waist band of your pants.
4.) Maintain the butt and ab contraction as you hing forward from your hips.
5.) While keeping your core tight, draw your shoulder blades down and together. You should feel a slight stretch in your chest.
6.) Reach your arms out to the side like a "T" ( the height of your shoulders).
7.) Maintain this total core contraction as you sweep your arms back towards each other ( palms facing each other).
8.) Avoid the "forward slouch". Keep your spine and neck lengthened as you complete the exercise slowly.
Recommendation: 3 Sets of 20-30 reps.
The Mini Band Thruster is a great total body core exercise that works every muscle from your toes all the way up to the top of your head. When you do this exercise, pay close attention to the following:
1.) Ankles - are in line with your toes.
2.) Knees - keep them in line with your toes and ankles.
3.) Thighs - keep them tight through out the exercise to protect your knees.
4.) Butt- keep squeezing your butt throughout the exercise.
5.) Kegel Contraction - keep the muscles of the lower pelvis engaged.
6.) Belly - suck it in and away from the waist band of your pants.
7.) Shoulders - keep your shoulders down and away from your ears
8.) Chin - Draw your chin back and slightly down toward the notch at the base of your neck.
This exercise will build strength, muscular definition and rock your cardio world. For more of a cardio challenge, limit the rest time between sets from 1 minute to 20 seconds. :)
Perform 5 - 10 repetitions on each side. Do 2 or more sets of this exercise.
I made this delicious, easy & convenient meal in the slow cooker. I got this recipe from Inspiralized.com. Enjoy. :)
We consider ourselves blessed to do what we love the most - teaching fitness & promoting an active lifestyle. As a team, in work and in life, my husband and I consult and collaborate on everything. As iron sharpens iron, we learn and challenge each other to bring out our best and we hope to do the same for every one of our students. :)