Six Work Outs You can Do Everyday to Greatly Improve Your Health

 

Quality of life and quality health go hand in hand. To have both doesn’t require hours in the gym, nor a pavement pounding sprint for 10 miles. But it does require regular exercise. Consistency is the key to maintaining good health.

 

 

High Knees

 

Athletes aren’t the only ones to benefit from the balance, strong legs, coordination and improved foot speed that comes from high knees. Stand tall, engage abs and lift knees one at a time as high as you can into your chest. Remain standing tall and engaging the core without leaning backwards. Increase intensity by lifting higher and getting faster. One minute is needed to complete work out.

 

 

Jumping Jacks with Weight

 

This move gets the heart pumping while adding resistance to create intensity. Hold the ends of one dumb-bell in two hands across the chest. No more than 12 pounds of weight. To modify this move, a basketball or something light may be used. When performing jumping jacks and legs are out, extend arms with the weight above the head and bring down to the chest when legs come back in. Repeat for one full minute to complete work out.

 

 

3 Way Plank

 

A strong core is the foundation for good balance which is important in preventing falls and injuries. Get into arms extended plank position and hold for 45 seconds. Shift weight and turn to the right side and lift left arm straight up into the air while the left foot gets stacked onto the right foot. Hold this position for 15 seconds and return to plank. After 15 seconds in plank, shift weight and turn to the left side and lift right arm straight up into the air while the right foot gets stacked onto the left foot. Hold position for 15 seconds and return to plank. Hold plank for 15 seconds to complete work out.

 

 

Mountain Climbers

 

Another heart-friendly move to burn calories and pounds. Get into arms extended plank position. Start marching/running in place by bringing the knees into the chest. Add intensity by increasing speed. Be sure to keep abs engaged and buttocks down. One minute is needed to complete work out.

 

 

Squats

 

This classic move incorporates more muscles all at one time than any other move. Strengthening the abs, the spine, the thighs and glutes is a no-brainer to prevent injury. Stand with legs slightly wider than shoulder width apart. Lower self by bending at the knees without leaning forward, keeping the back straight and knees not crossing over toes. Hold, then straighten legs to repeat move 10-15 times to complete a set.

 

The body needs exercise to enable a healthy body to function at optimum performance. These six work outs can make all the difference when done consistently every day. If you have a hard time getting yourself to exercise, you may consider hiring a personal trainer in Houston at fithouston.com. Whether it’s a set of push-ups or cardio busting lunges, it’s important to take the the time to perform regular exercise everyday to ensure quality health.

 

 

Kara Masterson is a freelance writer from West Jordan, Utah. She graduated from the University of Utah and enjoys writing and spending time with her dog, Max.

 

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Categories: arms extended, complete work, extended plank, foot hold, health nbsp, left foot, nbsp nbsp, plank position, work outs

Six Work Outs You can Do Everyday to Greatly Improve Your Health

 

Quality of life and quality health go hand in hand. To have both doesn’t require hours in the gym, nor a pavement pounding sprint for 10 miles. But it does require regular exercise. Consistency is the key to maintaining good health.

 

 

High Knees

 

Athletes aren’t the only ones to benefit from the balance, strong legs, coordination and improved foot speed that comes from high knees. Stand tall, engage abs and lift knees one at a time as high as you can into your chest. Remain standing tall and engaging the core without leaning backwards. Increase intensity by lifting higher and getting faster. One minute is needed to complete work out.

 

 

Jumping Jacks with Weight

 

This move gets the heart pumping while adding resistance to create intensity. Hold the ends of one dumb-bell in two hands across the chest. No more than 12 pounds of weight. To modify this move, a basketball or something light may be used. When performing jumping jacks and legs are out, extend arms with the weight above the head and bring down to the chest when legs come back in. Repeat for one full minute to complete work out.

 

 

3 Way Plank

 

A strong core is the foundation for good balance which is important in preventing falls and injuries. Get into arms extended plank position and hold for 45 seconds. Shift weight and turn to the right side and lift left arm straight up into the air while the left foot gets stacked onto the right foot. Hold this position for 15 seconds and return to plank. After 15 seconds in plank, shift weight and turn to the left side and lift right arm straight up into the air while the right foot gets stacked onto the left foot. Hold position for 15 seconds and return to plank. Hold plank for 15 seconds to complete work out.

 

 

Mountain Climbers

 

Another heart-friendly move to burn calories and pounds. Get into arms extended plank position. Start marching/running in place by bringing the knees into the chest. Add intensity by increasing speed. Be sure to keep abs engaged and buttocks down. One minute is needed to complete work out.

 

 

Squats

 

This classic move incorporates more muscles all at one time than any other move. Strengthening the abs, the spine, the thighs and glutes is a no-brainer to prevent injury. Stand with legs slightly wider than shoulder width apart. Lower self by bending at the knees without leaning forward, keeping the back straight and knees not crossing over toes. Hold, then straighten legs to repeat move 10-15 times to complete a set.

 

The body needs exercise to enable a healthy body to function at optimum performance. These six work outs can make all the difference when done consistently every day. If you have a hard time getting yourself to exercise, you may consider hiring a personal trainer in Houston at fithouston.com. Whether it’s a set of push-ups or cardio busting lunges, it’s important to take the the time to perform regular exercise everyday to ensure quality health.

 

 

Kara Masterson is a freelance writer from West Jordan, Utah. She graduated from the University of Utah and enjoys writing and spending time with her dog, Max.

 

The post Six Work Outs You can Do Everyday to Greatly Improve Your Health appeared first on .

Categories: arms extended, complete work, extended plank, foot hold, health nbsp, left foot, nbsp nbsp, plank position, work outs

Warm-Ups for Every Workout: Six Moves You Need to Succeed

When you say you don’t have the time, energy or inclination to take care of your wellness, it’s a self-fulfilling prophecy. If you really want to make a positive impact on your fitness and overall sense of wellbeing, you need to have a positive attitude, and take the time to do the things that matter. Even if you do manage to find time for fitness, the chances are that you don’t give your body the warm-up it needs to work at its full potential and prevent serious injuries. Luckily, we’ve got a warm-up plan designed by Men’s Health adviser Alwyn Cosgrove, C.S.C.S. which is over in minutes and gives your body everything it needs to succeed during your workout – who doesn’t have time for that? You should complete the exercises below in the order they are given, before you move on to your regular workout.

 

1. Lateral Slide: To begin this exercise, you need to stand with your feet just beyond shoulder-width apart. Cosgrove details, ‘Push your hips back, bend your knees, and lower your body until your hips are just slightly higher than your knees. Shuffle to your left by taking a big step to your left with your right foot, then following with your left foot and then one with your left foot. Slide about 10 feet, then slide back to your right. Each time you reverse directions counts as one rep. Do a total of 20 reps.’

 

2. Walking Knee Hugs: Cosgrove instructs, ‘Stand with your feet hip-width apart and your arms at your sides. Step forward with your right leg, bend your knee and lean forward slightly at your hips. Lift your left knee toward your chest, grasping it with both hands just below your knee cap. Then pull it as close to the middle of your chest as you can, while you stand up tall. That’s one rep.’ After this, you need to release your leg, take three steps forwards, raise your right knee and repeat. Continue to alternate back and forth.

 

3. Split Jacks: ‘Stand in a staggered stance, your right foot in front of your left,’ says Cosgrove. ‘Simultaneously jump back with your right foot and forward with your left as you swing your right arm forward and above your shoulder and swing your left arm back. Continue to quickly switch legs back and forth as you raise and lower your arms. Each time you switch legs counts as one rep.’ You should perform 20 reps of this exercise.

 

4. Prisoner Squat: For this move, you should perform 10 reps. Cosgrove instructs, ‘Stand with your hands behind your head, chest out, and elbows back. Keeping your torso as upright as possible, push your hips back, bend your knees, and lower your body as deep as you can. Pause, then push yourself back to the starting position. That’s one rep.’

 

5. Inchworm: Cosgrove outlines, ‘Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward. Then take tiny steps to walk your feet back toward your hands.’

 

6. Reverse Lunge With Reach Back: ‘Stand tall with your arms hanging at your sides,’ Cosgrove notes. ‘Lunge back with your right leg, lowering your body until your left knee is bent at least 90 degrees. As you lunge, reach back over your shoulders and to the left. Reverse the movement back to the starting position. That’s one rep. Complete all your reps, then switch legs and reach over your right shoulder for the same number of reps. Do 10 reps for each side.’

Categories: cosgrove instructs, instructs stand, lateral slide, left, left foot, left knee, legs straight, split jacks, stand tall, starting position, switch legs, Warm-Up

Stretch Yourself: Three Yoga Poses Specifically for Runners

As a runner, fitness is very important to you, but what about flexibility? You may have heard that yoga does nothing for your wellbeing as a runner, which was certainly the case for runner Stepfanie Romine. Now, Romine is a certified ashtanga yoga teacher, but she didn’t always feel so positive about the wellness benefits of yoga. ‘When I first started running, I felt sore and tight, despite stretching thoroughly afterwards,’ Romine recalls. ‘I started thinking that running wasn’t meshing well with my yoga practice. Yoga helped me loosen my muscles, but running only seemed to tighten them. A few runs and a bit of research later, I changed my mind. Running and yoga complement each other quite well, and I don’t need to end up sore and tight after my runs after all. The right combination of yoga poses can help you stretch out and loosen up after your runs, keeping your muscles and joints healthy and preventing tightness.’

 

Therefore, Romine has designed a yoga routine tailored specifically for runners. For these poses, you will need a yoga mat, yoga block (or a chair), and a yoga strap (or towel). However, before you begin, make sure you have clearance from your doctor, and you are not pregnant. You should complete each pose slowly and with control. If you bounce or force the pose, you can tighten your muscles and this increases your risk of injury. You should stretch to the point of “mild discomfort” rather than the point of pain. Now, let’s take a look at some yoga poses for runners.

 

1. Butterfly/Cobbler Stretch: Also known as the Baddha Konasana, this pose stretches your inner thighs and opens up your groin and hips. Romine explains, ‘Sitting tall on your mat, bring the soles of your feet together. Interlace your fingers and place them around the toes. Sit tall, rolling the shoulders back, and gaze past the end of the nose. Lean forward for a deeper stretch, stopping when you start to “feel” the stretch. With every inhale, feel your spine growing longer (imagine the crown of your head reaching out in front of you to the wall); with every exhale, allow the body to sink lower (the chest is getting closer to the floor).’

 

2. Seated Wide Angle Forward Fold: This Upavistha Konasana pose stretches your hamstrings and calves, as well as straightening and lengthening your spine. ‘From butterfly pose, extend your legs out to either side of you at a 90 degree angle,’ Romine instructs. ‘If you can straighten the legs, flex the feet and engage the quadriceps (by lifting your kneecap) to keep your knees from locking. Lean forward slightly and place your hands on the mat. With every inhale, feel your spine growing longer (imagine the crown of your head reaching out in front of you to the wall); with every exhale, allow the body to sink lower (chest closer to the floor).’

 

3. Cow-Face Fold: The Gomukhasana is incredibly effective for stretching your piriformis, hips and IT band. Romine notes, ‘From a seated position, bring your left foot back by your right hip; stack your right knee on top of your left, with your right foot by your left hip. (If your hips are tight, your top leg/knee might stand rather than lie flat—that’s OK.) Grab your feet with your hands (left foot in right hand; right foot in left), and lean forward slightly, gazing past the end of your nose. For a deeper stretch, flex your feet. You can also place your hands on the floor in front of you and lean forward to intensify the stretch. Repeat on the other side, with the left knee on top this time.’

Categories: Butterfly Stretch, cow-face fold, deeper stretch, floor nbsp, growing longer, head reaching, left foot, longer imagine, pose stretches, Running, spine growing, yoga poses

Can HIIT Help You Find Time for Your New Year’s Resolutions?

You set your New Year’s wellness resolutions with the best of intentions but, let’s be serious, when are you going to have time to fit them in? Sure you want to lose weight, take care of your wellbeing, or up your fitness levels but now you’re catching up on work after the holidays and getting your kids back on their school routine – what do you do? This is where high-intensity interval training (HIIT) comes in. Not only does it help you to squeeze your New Year’s resolutions into your busy schedule, but it also provides a way to exercise even when your motivation begins to wane. But what exactly is HIIT?

 

In order to complete a HIIT workout, you need to do short, intense bursts of exercise and, in-between, completely rest or take part in active recovery, or less intense exercise. Whether you want to do more cardio workouts, strength routines or both, you can fit any exercise goal into a HIIT circuit. Both cardio and strength exercises can get your heart pumping and fire up your metabolism thanks to a phenomenon known as after-burn. This means that your body will still torch unwanted calories even after you’ve finished working out, so you can get the results you need even if you don’t have time to wait around for them.

 

It’s possible to get a very effective workout in less than 20 minutes. In fact, you can take as few as four minutes to workout if you do Tabata-style training, or 20 hard seconds followed by 10 easy ones. Is it any wonder that HIIT is predicted to be one of the hottest fitness trends of 2014? So get a jumpstart on a fitter you for the new year by trying one of our cherry-picked high-intensity workouts. This one comes courtesy of Certified Strength & Conditioning Specialist Jen Ator, author of Shape-Up Shortcuts, who explains, ‘It’s a shortcut, fat-burning workout that actually works. It’s also one that leaves you with zero excuses.’ For this workout, you choose one of the interval patterns and then complete the exercises in order to burn calories, build muscle, and blast fat.

 

The Interval Patterns:

• 30:30 Do as many reps as you can in 30 seconds, rest for 30 seconds, and then move on to the next exercise. If you’re doing more than one round, rest for 60 seconds at the end.


• 50:10 Complete as many reps as you can in 50 seconds, then rest for 10 seconds before moving on to the next exercise. Again, rest for 60 seconds at the end if you’re doing more than one round.

 

1. Marching Glute Bridge: Ator instructs, ‘Lie face-up with your knees bent, feet flat on the floor. Raise your hips so your body forms a straight line from shoulders to knees (a). Lift your right knee toward your chest (b). Hold for two seconds; lower and repeat with your left leg. That’s one rep.’

 

2. Inverted Shoulder Press: ‘Place your hands on the floor outside your shoulders and raise your hips so that your torso is nearly perpendicular to the floor,’ Ator advises. ‘(a). From that position, bend your elbows to lower your body until your head almost touches the floor (b). Pause, then push back to start. That’s one rep.’

 

3. Alternating Switch Lunge: Ator notes, ‘Step your right leg forward and bend both knees to lower into a lunge (a). Press through your right heel to return to standing, keeping your foot lifted, then immediately step your right foot back and lower into a lunge (b). Press through your left heel to return to standing. That’s one rep.’

 

4. Skater Hops: Ator details, ‘Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor (a). Jump to the right and land on your right foot, bringing your left foot slightly off the floor (b). That’s one rep. Jump to the left and continue alternating as quickly as possible.’

 

5. Rotating T Extension: ‘Start in a push-up position,’ says Ator. ‘(a). Keeping your arms straight and your core engaged, shift your weight onto your left arm, rotate your torso to the right, and raise your right arm toward the ceiling so that your body forms a T (b). Hold for three seconds, then return to start and repeat on the other side. That’s one rep.’

Categories: body forms, Convenience, foot slightly, high intensity, HIIT, interval patterns, left, left foot, nbsp, rep nbsp, seconds

Fitness Kept Simple: Four Moves Four Times and You’re Done!

If keeping it simple is the key to health, fitness and overall wellbeing, Brett Hoebel’s workout routine is perfection wrapped in a 20-minute bow. The celebrity trainer – who you may have seen on season 11 of The Biggest Loser – has a ridiculously simple formula that will whip you into shape before you even realise it. All you need to do is four exercises four times through – and surely your wellness is worth at least that much effort!

 

That said, just because Hoebel’s workout is simple, that doesn’t mean it will feel like a stroll in the park. Hoebel points out, ‘During the first two circuits, you may think it’s a piece of cake, but by your third, you’ll be dripping sweat.’ To start Hoebel’s routine, you need to give yourself a two-minute warm-up of jumping jacks, lunges, squats, and push-ups. Begin with six reps of each exercise, followed by each exercise for a minute without resting in between. Then you complete the circuit below and end with a cool-down stretch. For the best results in less then a month, you should aim to do this workout four times a week.

 

1. Capoeira Reverse Lunge and Push Kick: This exercise targets your abs, butt, and legs. With your feet shoulder-width apart, lower into a squat and bend your elbows with your hands in front of chest, palms facing each other. Then, step your left leg back into a low lunge, placing your right palm on floor and bringing your bent left arm across chest – make sure your left hand is near your right ear. In one motion, press through your right heel to stand on your right leg and bring your left knee towards your chest. Lean back slightly, extend your left leg forward and flex your foot, switching your arm positions as you do so. Go back to your reverse lunge, then your squat and then back to your starting position. Repeat using your right leg, and continue alternating for one minute.

 

2. Capoeira Crawl: This move is great for your shoulders, back, chest, arms, abs, butt, and legs. Start by crouching with your feet slightly staggered – right in front of left – and placing your palms on floor – left hand ahead of your right – with elbows slightly bent. Crawl forwards with your right hand and left foot at the same time so that your left knee is bent out to side and right hip pivots toward left. Try to keep your knees off of the floor. Crawl again with your left hand and right leg advancing. Switch sides and crawl forward a third time, this time adding a push-up afterwards with your hands staggered, right in front of left. Reverse the move and do it all backwards, and continue alternating for one minute.

 

3. Jujitsu Step-Through: This move targets your shoulders, abs, obliques, butt, and legs. Lower into a squat, elbows bent, with your hands in front of your chest, and put your right palm on the floor beside you. Engage your abs and kick your right leg diagonally forward and low to floor; holding your left forearm in front of your chest. Make sure you keep your left foot flat on floor for stability. Spring back to  starting position, switch sides and repeat, alternating for one minute.

 

4. Capoeira Sit-Up to Half Handstand: This is another move that targets your shoulders, abs, obliques, butt, and legs. Lying face-up on the floor with your knees slightly bent, heels down, elbows bent by your sides, and fists in front of chest, crunch up. Then, in one motion, sit up tall and place your right palm flat on floor beside you as you pivot body toward right to fluidly flip yourself into an inverted-V position. You should end up with your knees bent, and placing your left hand on floor once you’re facing downwards. From this inverted V, push yourself up off the floor with both feet and try to stack your hips over shoulders and shoulders over wrists. You should do this using your core muscles as you keep your knees bent. Return your feet to the floor and roll back into the starting position. Crunch up and repeat, this time rolling towards the left, and continue alternating for one minute.

Categories: abs obliques, Capoeira Crawl, Capoeira Reverse Lunge and Push Kick, continue alternating, Jujitsu Step-Through, left foot, left hand, left knee, minute nbsp, obliques butt

Get Ahead of Your Resolutions with Our Winter Workout

Losing weight and getting your wellbeing in shape is one of the major New Year’s resolutions people make every year, but why wait until January to get started? After all, are you going to head out to the gym on January 1^st with a splitting hangover? Of course not! It’s far better to get a head start on your wellness goals and, thanks to fitness trainer and qualified exercise scientist Damien Kelly, we’ve got an amazing winter workout that will work your core, legs and butt so you’re looking fit and fabulous when the clock strikes 12. Now all you have to worry about is who you’re going to kiss at midnight!

 

1. Tummy: According to Kelly, the reverse crunch ‘is the best equipment-free abs exercise since the sit-up. Get the technique right and your abs will be lifting and controlling your whole lower body.’ He recommends that you do three sets of as many reps as you can, but how do you do it? Kelly instructs, ‘Lie on your back with your thighs vertical but knees slightly bent. Place your palms on the floor beside you. Squeezing through your abs, raise your tailbone off the ground and move your feet up. Be careful not to use momentum. Lightly touch your butt to the ground with control and repeat.’

 

As well as the reverse crunch, Swiss ball crossovers provide a three-pronged attack to your troubling tummy area. Kelly explains, ‘You’re sitting up so it targets your six-pack, you’re twisting so it’s targeting your obliques and you’re stabilising while on the ball so your core is working.’ Again, you should do three sets of as many reps as you can on each side. Kelly advises, ‘Position yourself so your lower back is on a Swiss ball and your feet are shoulder-width apart. Curl up, taking your right elbow towards your left knee. You will be twisting and crunching at the same time. Stop just short of upright and slowly lower until your mid-back lightly touches the ball. Do a set on this side and then repeat on the other side.’

 

2. Legs: With a good technique and pace, doing enough step-ups will give you the ultimate quadriceps burn. ‘Place your right foot on a knee-high bench or chair,’ says Kelly. ‘Push down through your right heel and stand up on the bench. Without stopping, move the left thigh forward until that knee is hip height and at a right angle (in a running style). Balance for a moment, then slowly lower your left foot to the ground, touching lightly with your toes, then push up for your next rep. Focus on maintaining your posture throughout. Keep your gaze fixed on the horizon in front of you and keep your right foot planted the whole time. Do all the reps on one leg, then switch sides.’ Do three sets of as many reps as you can.

 

3. Butt: Decline lunges don’t only work your bum, they get a great burn in your legs too. To go about decline lunges which, again, you should do for three sets of as many reps possible, Kelly details, ‘With a bench about a metre behind you, stand on your right leg and reach back with your left leg. Place the toes of your left foot on the bench and position your foot so it’s vertical. Jump your right foot forward a bit if you feel cramped. Bend your front knee and lower your back knee directly down towards the ground. Aim to get your front thigh horizontal. Don’t let your front knee pass in front of your toe. Do all reps on one leg, then switch.’

Categories: decline lunges, foot, kelly, knee, left foot, legs, reps, reverse crunch, swiss ball, tummy, winter workout, workout routine

At-Home Exercises to Tone Every Part of that Beautiful Body

Whether you’re too shy to go to the gym or too busy to leave the house, finding a fitness routine that works at home can be a struggle. However, exercise is so important as not only does it help to keep you in shape – which prevents a whole lot of wellness problems – but it also does wonders for your mental well-being. So, here are four exercises which you can easily do from the comfort of your own home – no excuses.

 

1. The Lateral Shuffle. This is essentially a routine of side-stepping but, when done quickly, can increase your agility and coordination and give you a good cardio workout. Take a step to the side with your right foot, and then carry your left foot to where your right foot was. As your left foot comes down, move the right foot to the right again, and continue until you want to switch back and go the other way. This engages your glutes, hip flexors, quads, calves and hamstrings, but remember you should keep your feet parallel to the direction you are moving.

 

2. Push ups. This is a classic for a reason; it’s a great workout for your chest and triceps. With your hands on the floor so that they’re slightly wider than and in line with your shoulders, and your feet close together, lower your body so that your chest nearly touches the floor, making sure you keep lifted and your core is braced. Then, as the name suggests, push yourself back up and repeat.

 

3. The Single. When you are standing on your left foot with your knee slightly bent, lift your right foot behind you so that it is parallel to the floor. Then, try to lower your upper body as far as you can, bending forward at the hips. If you’re really good at it, you should be making a “T”, with your left leg being the vertical line. Push your body to the starting position, using your glutes to push your hips forward instead of your back. This exercise is excellent for toning your glutes and activating your core, but you must remember to keep your core engaged and your chest up for the entire movement.

 

4. The Plank. This is your secret weapon for shrinking your waist and toning your arms. From the plank position, walk your hands up into a full push-up position, keeping your back straight, abs engaged and your legs together. Then, simply walk your hands back down to plank.

Categories: body, exercises, foot, left, left foot, Plank, push, Push ups, The Single

At-Home Exercises to Tone Every Part of that Beautiful Body

Whether you’re too shy to go to the gym or too busy to leave the house, finding a fitness routine that works at home can be a struggle. However, exercise is so important as not only does it help to keep you in shape – which prevents a whole lot of wellness problems – but it also does wonders for your mental well-being. So, here are four exercises which you can easily do from the comfort of your own home – no excuses.

 

1. The Lateral Shuffle. This is essentially a routine of side-stepping but, when done quickly, can increase your agility and coordination and give you a good cardio workout. Take a step to the side with your right foot, and then carry your left foot to where your right foot was. As your left foot comes down, move the right foot to the right again, and continue until you want to switch back and go the other way. This engages your glutes, hip flexors, quads, calves and hamstrings, but remember you should keep your feet parallel to the direction you are moving.

 

2. Push ups. This is a classic for a reason; it’s a great workout for your chest and triceps. With your hands on the floor so that they’re slightly wider than and in line with your shoulders, and your feet close together, lower your body so that your chest nearly touches the floor, making sure you keep lifted and your core is braced. Then, as the name suggests, push yourself back up and repeat.

 

3. The Single. When you are standing on your left foot with your knee slightly bent, lift your right foot behind you so that it is parallel to the floor. Then, try to lower your upper body as far as you can, bending forward at the hips. If you’re really good at it, you should be making a “T”, with your left leg being the vertical line. Push your body to the starting position, using your glutes to push your hips forward instead of your back. This exercise is excellent for toning your glutes and activating your core, but you must remember to keep your core engaged and your chest up for the entire movement.

 

4. The Plank. This is your secret weapon for shrinking your waist and toning your arms. From the plank position, walk your hands up into a full push-up position, keeping your back straight, abs engaged and your legs together. Then, simply walk your hands back down to plank.

Categories: body, exercises, foot, left, left foot, Plank, push, Push ups, The Single