Wednesday, April 13, 2011

New Moves

Here are some new moves I'll be adding to my strength days.

One
Legs: Lay on your back with your legs straight up in the air and your feet pointed to the ceiling.
 Cross the right foot in front first, then cross the left leg in front, finally open to middle split (or as wide as you can!).
Then raise your legs back to the starting position. Repeat 16 times.
This exercise targets your inner and outer thighs, as well as your glutes and calves

Two
Fully Body/ Chest: Get into a plank position — lay on your stomach, then elevate your body using your forearms and toes.
Pull your right knee to your chest, then extend your leg back into the plank position and bring your left leg to your chest and back.
Do this sequence — alternating between the left and right leg — 8 times. Rest and do it again.

 Doing this move tones your whole body, and really works your chest

Three
Abs: Lay on your back, flat on the floor, your knees bent, and your feet planted slightly wider than your hips.
Reach your arms between your legs and slowly sit up, using a pulling motion (as if you were tugging on a rope to pull yourself up).
Slowly lower yourself back down, keeping your abs contracted to control the move. Repeat 16 times.
These are easier on your back than traditional sit ups, and moving slowly adds to the exercise

Four
Glutes: Lay on your back with your knees bent, keeping them in line with your hips.
 Lift your arms straight above your head and raise your pelvis up and down, squeezing your butt muscles the entire time.
Repeat this 16 times, holding the last one for 30 seconds.

Keeping your butt tight while doing this works your glutes


Let me know if you try them!!
What are your favorite work out moves?

Speed Skaters are still one of my favorites...
they are such an effective leg workout.

2 comments:

Cat said...

This reminds me, at the beginning of the year I made a vow to strength train and stretch (in addition to my cardio)...I need to get on that train...swim suit season is almost here!!!!

Maddie said...

Thanks for the tips, I'm always looking for new workouts. My favorite is using a bosu ball and doing squats on top, to the side and lunging on it.

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