Today is Day 19 of Free Weeks of Fitness… the last day! Make sure you “Like” each day’s featured product on Facebook (not the blog post, but the item itself) to be entered in the giveaway. You don’t want to miss out on your chance to be one of 3 to win this week’s $100 Gift Certificates – but only those who’ve “Liked” all five (5) products this week qualify. Go!
Also, this is your last chance to Like ALL of the products highlighted in the Free Weeks of Fitness. Like all the products by Sunday 1/23/2011 before we draw the winner of the $5000 Hayneedle Home Gym Sopping Spree.
To see all of the Free Weeks of Fitness posts in once place, click here!
Today, Laura from Stretching in Heels is back one last time help you strengthen your core!
One of the most important parts of a workout plan is the core because it’s the stabilization point of the entire body. Without a strong core, the other parts of the body won’t function correctly and become injured easily. Have you ever had a lower back injury? If so, it probably wasn’t all because you strained your back, but could have been partially from a weak core. From crunches and sit-ups to planks, you can basically workout your core with anything.
Central Abdominals – Crunches are a great exercise to work your central abdominals. Simply lay on your back with your knees bent and contract your abs to raise your shoulders off the floor. You can cross your arms over your chest or put them behind your head for this exercise. You can also do a full sit up to workout the same muscles (bringing your chest up to your knees), but I wouldn’t recommend this unless your abs are strong already. Do three sets of 20-30 of these for a nice ab workout.
Lower abdominals – The reverse crunch is a great exercise for your lower abdominals. Get into a crunch position, but instead of lifting your chest up, lift your feet off the floor (knees bent) and bring your knees in to your chest. This can be combined with a basic crunch as well. Another lower abdominal workout is the leg hold or lift. Lay on your back with your hands under your lower back to help support it. Lift your legs about six inches off the floor and hold for 30 seconds. You can also raise and lower your legs for the leg lift version. Another three sets of 20-30 reps will give your lower abs a nice burn.
Obliques (side abdominals) – Crossover crunches are an easy way to work your oblique muscles. These are just like doing a crunch except you reach up and across your body to the outside of the opposite leg to work the outside of your abdominals. Just be sure you really cross over with the reaching shoulder to get a deep crunch. Three sets of 20-30 total are good for these as well. Side leans are another effective oblique workout. Standing with a 10 lb. weight in your right hand, lean to your left and squeeze your left oblique muscle. Release the muscle to lean to the right. This will work the left oblique with the contraction and lifting of the weight. Do three sets of 15 of these on each side and you’ll be feeling it tomorrow.
Total core – The plank is a great way to workout your entire core. Lay on your stomach with your forearms on the floor. Come up into the plank position, balancing on your toes and forearms and hold as long as you can. Be sure to keep your body nice and flat. It’s good to hold this exercise for 30-60 seconds doing three in a row with 30 second breaks in between. You can do a side plank as well, which is the same except you are balancing on one arm instead of two and working your oblique closer to the floor. Hold these for the same amount of time.
Remember that the core is so important in any training program and will help you avoid many potential injuries. So work that core!
Today’s featured item is the GoFit Ultimate Pro Gym. Follow the link, check out the item, and hit the Facebook “Like” button - you’re on your way to be entered to be 1 of 3 weekly winners of a $100 Hayneedle Gift Certificate (be sure to like all items for the week through Sunday to be entered). Stick with us through all Free Weeks of Fitness (19 articles and products), and you’ll be entered to win a $5,000 shopping spree to outfit your some gym. Get all the details here.
Snow Shoveling Backache Yoga
Going for a walk or run is often the easiest way to do cardio. You can do it anywhere and all you really need are shoes. Now, if you are living in an area without a temperate climate, this can be a challenge – which is where the treadmill comes into play. Whether you’re a seasoned veteran or not, the treadmill is an easy piece of equipment to use. Home treadmills are more affordable than ever, so you never have an excuse to not workout. When you run, try adding in some intensity by running hills or raising the incline on the treadmill.
Lunch – Homemade tostada – Heat up fat-free refried beans and spread them on a plate without a tortilla (this will save calories). If you want to add sautéed chicken or ground turkey you can as well. Add shredded lettuce and tomatoes on top of the meat. Next toss on a little light or fat free shredded cheese. For dressing you can either add salsa or some fat free ranch mixed with taco sauce (my favorite combo for a tostada). (350-500 calories depending on products used)
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