News exercises & articles & Videos

 
Article in Fountain City Focus July 9, 2007
 
ARTICLE IN NEWS SENTINEL. CLICK ON IT TO READ.
 






HOUSEHOLD GOOD EXERCISES FROM FOX43 in the Mornings on 2/29/12
 
 

Deadlift: Regular

Beginning position: Stand with your feet hip width apart and keep your hands in front of you holding onto dumbbells or laundry detergent.

Procedure: Slowly lower your upper body towards your feet. Keep your legs straight with a slight bend, have your arms in front of you with your shoulder blades squeezed together, and keep your back straight like a table top. Stop when you get to your shins. Slowly raise the upper body back to the start position and repeat.

Time: 1 minute

 

 

 

 

Kettle bell/laundry detergent swings
Beginning position: Take a wide stance, with your feet roughly 1.5 times your shoulder width, and toes pointing slightly outwards, this is important to make space for for the kettlebell/laundry detergent to swing backwards and the wide stance gives you stability during the upper portion of the lift.

Procedure: Squat down with your spine completely straight and bent forward at the hips.Llift up up the weight, [remember to keep your head straight and look across the room while you perform the exercise], squat up and stand erect with your shoulders back.

Time: 1 minute

 
 
 
 
 T's with cans or dumbbells

Beginning position: Stand with your legs hip width apart. Bend at the hips, push the hips back, keep the back straight, shoulders back, and knee slightly bent. Keep your arms straight down and palms facing each other.

Procedure: Keep your arms straight and lift up the arms to a "T" pose by keeping the arms perpendicular to the body. Squeeze the shoulder blades together. Then lower the arms back down Repeat
Time: 1 minute
 
 
W's with cans or dumbbells

Beginning position: Stand with your legs hip width apart. Bend at the hips, push the hips back, keep the back straight, shoulders back, and knee slightly bent. Keep your arms straight down and palms facing each other.

Procedure: Bend at the elbows to make a 90 degree angle. Then lift the bent arms up to form "W" pose. Your elbows should be shoulder height and it almost looks like you are trying to flex your biceps and are trying to show them off! Then arms down and repeat
Time: 1 minute 

 

 

Y's with cans or dumbbells

Beginning position: Stand with your legs hip width apart. Bend at the hips, push the hips back, keep the back straight, shoulders back, and knee slightly bent. Keep your arms straight down and palms facing each other.
Procedure: Keep your arms straight and lift up the arms to a "Y" pose. Think about the "Y" in YMCA. Squeeze the shoulder blades together. Then lower the arms back down and repeat.
Time: 1 minute
 
 
PILATES EXERCISES FROM FOX43 in the Mornings on 2/8/12
 

Bike: Regular

Beginning position: Lay on your back with your knees bent to a 90 degree angle and feet on the mat. Place your hands behind your head; bring the elbows out, and leave a fist size opening between your chin and chest.

 

Procedure: As you lift the shoulder blades up off the mat, twist your upper body and move the left elbow towards your right knee. As you are doing this motion straighten out your left leg and bend your right knee towards your chest. Lower the shoulder blades back onto the mat but do not allow the head to touch the mat. Then repeat on the other side.

Time: 1 minute

 * Make sure not to pull your head with your arms, but use your abdominal muscles to its full potential

 

 

Deadbug

Beginning position: Lay on your back, knees bent to a 90 degree angle, shoulder blades off the mat, and hands under your hips for low back support.

Procedure: Keep your knees stiff and move only from the hips. Move one leg close to the mat and lift it back up. Switch sides and repeat.

Time: 1 minute

 * Make sure that your low back is not arching up off the mat. If it is then do not take the legs down as low. 

 
 
 
 
 
YOGA EXERCISES FROM FOX 43 in the Mornings on 1/31/12
 
Tree pose: Stand on your left leg. Grab your right ankle and slowly place your right foot in your left inner thigh or on the inside of your left calf. Hold onto a chair or a wall with one hand, the other hand is in heart center. Hold the pose for 30 seconds then switch sides.
 
  
Modified Tree Pose:  Stand on your left leg. Place your left foot in a chair and externally rotate the knee. Hands to heart center. Hold for 30 seconds then switch sides.
  
 Modified: Tree pose
 
 
Seated Chair Pose with a Twist Sit tall in your chair, hands to prayer overhead. Inhale through the nose. Move with your breath.

 PART TWO: Exhale and twist bringing your right elbow to your left leg. Inhale and bring arms overhead then switch sides.

 
Advanced Chair Twist. Part 1: Go into a squat position. Feet are hip width apart, knees do not pass the ankles, take the hips back like you are about to sit in a chair. Arms overhead to prayer. Inhale through the nose and move with your breath. *If too difficult on the back/shoulders place arms by your side
 
 
Part 2: Exhale and twist. Place your right elbow on your left leg. Do not allow the hips to twist. Then inhale, stand, and repeat on other side.
Eagle Pose Seated: Sit on a chair. Cross your right leg over the left and hook your right foot behind the left calf. Place your right arm on top of your left and cross your wrists placing your palms together in prayer pose. Lift the elbows up and feel a stretch in between your shoulder blades. Hold this pose for 30s and switch sides.
 
Advanced Eagle Pose: Stand and cross your right leg over the left and hook your right foot behind the left calf. Place your right arm on top of your left and cross your wrists placing your palms together in prayer pose. Lower the hips slightly into a 1 legged squat. Do not allow your left knee to go over the left ankle. Lift the elbows up and feel a stretch in between your shoulder blades. Hold this pose for 30s and switch sides.
 
 
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