To Your Health
May, 2009 (Vol. 03, Issue 05)
Share |

continued...

Body-Weight Exercises

Plank: Start to assume a push-up position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you're trying to move your belly button back to your spine. Hold for 20 seconds, breathing steadily. As you build endurance, try to do one or two 60-second sets.

Side Bridge: Lie on your side with the forearm on the floor and your elbow under your shoulder. For beginners, start with your knees bent 90 degrees. For advanced exercisers, start with your body forming a straight line from head to ankles. Pull your abs in as far as you can, hold the abs stiff throughout and raise the hips off the floor. Hold this position for 10 to 60 seconds, breathing steadily. Relax down slowly. Repeat on your other side. If you can do 60 seconds, do one repetition per side. If not, try for any combination of reps that gets you up to 60 seconds.

Winning Without Weights Push-up - Copyright – Stock Photo / Register Mark Traditional ab crunch: Lie on your back with your knees bent and your hands behind your ears. Slowly crunch up, bringing your shoulder blades off the ground. Perform 1-3 sets, 12-15 repetitions per set.

Ball and Band Exercises

Everyone wants to learn more "butt" or gluteals exercises. The gluteus maximus and gluteus medius are important muscles of the body and often need extra work. The following are good exercises to target the gluteals:

Gluteal ball bridge: Lie on the ball with your head and upper back resting on the ball, feet on the floor with knees bent. Squeeze your gluteals and then push your hips up until there is a straight line through the knee and hip to the upper body. Shoulders remain on the ball. Beware of rising too high or flaring the ribs, which will push the back into hyperextension. Hold the "up" position for two breaths. Let your butt come down and then repeat. Perform 2-3 sets, 10-12 repetitions per set.

Winning Without Weights Supine Ball Bridge - Copyright – Stock Photo / Register Mark Supine ball bridge: Lie on your back with your heels on the top of a stability ball, hip-width apart to aid stability. Suck in the abdominals and squeeze up from your gluteals, lifting your hips until there is a straight line from heels to upper back. Shoulders and head stay firmly on the floor. Take care not to lift the hips too high or flare the ribs so your back hyperextends. Hold for 30 seconds and lower. Perform 2-3 sets, 10-12 repetitions per set.


 




Generic Viagra Lowest Prices Pfizer Drugs Viagra No Prescription Order Viagra Online Viagra Non Prescription Deal Sale Prescription Viagra Uk Online Levitra Reviews Viagra Oysters In Australia Viagra Price Australia Cialis Pill Color Generic Viagra Canada Buy Cheap Viagra Viagra Katelaris P Viagra Australia Cheap Levitra Prescription Or Not Viagra Levitra Usual Dosage Buy Tadalafil Cialis Online Viagra And Daibetes Viagra Tablets Uk Viagra Online From Us Pharmacys Generic Money Viagra Cialis And Priligy Next Dat Delivery Generic Viagra Vigora 5000 Effect Viagra Drug Interactions Online Levitra Tablet Viagra Buy Online Levitra Drug Interaction Walgreen Viagra Per Pill Viagra Online Gr 4.26 Buy Cialis Lowest Price Viagra Online Cheap Mexico Viagra Buying Free Sale Viagra Cheap Kamagra Viagra Buy Generic Online Viagra Viagra Online Sales Brand Viagra For Get Viagra Without Prescription Viagra Side Effects Blood Pressure Cialis For Sale In Us Australia Viagra Online Cialis Cheap Visa Auk Cialis Sales Bravejournal Buy Levitra Member Levitra Buy Online Find Cheap Cialis Vardenafil 20 Mg Hcl