Monday, January 12, 2015

Butt: Work on Your Glutes with a Bosu Ball


Deadlifts are great because they really work your glutes if they are done right. Many a day have a been in pain from deadlifting the day before. But I digress...

There are ways to build your balance, build core strength, and work on isolating your glute muscles at the same time. On of these ways is to do a one-legged deadlift on a bosu ball. It challenges your focus a lot. Note that it may be important to start with lighter weights and build up as your body gets used to the exercise. Why? Because it is tough to balance on one leg on an unstable surface, with a heavy dumbbell pulling you down.

Not sure what the heck I'm talking about? Watch the video below for more details.

video

Cheers Eights & Weights!

Monday, January 5, 2015

Yoga: Nigerian Yogis 2015 Yoga Core Strength Challenge



The Nigerian Yogis are back with another Instagram challenge! This time, we thought we'd help start your year off right with some yoga poses that help build core strength. Whether you are looking to tone your abs or get stronger or both, these will help you begin the journey in the new year.

This challenge lasts 15 days starting today, and one of the three of us will post a core strengthening yoga pose or routine daily. We would love you to participate by following 3 of us on Instagram, leaving us comments about what you would like to see, and posting your own photos using the hashtag. 

One participant who posts his/her own photos will be selected at the end of the month to get an Amazon gift voucher for a yoga mat. You could be that winner! Please repost and share with your friends as we continue to try to support Nigerian fitness in the new year.

Cheers Eights & Weights!

Tuesday, December 23, 2014

Abs and Legs: Oblique Squats


Work multiple muscles by doing this simple exercise. It does involve some good form and focus though. I like to call them oblique squats as they work your obliques (sides of the abs), glutes (bum), and quads (thighs). How do you do them?
  • Sit very low in a wide squat. Try to keep your knees over your ankles so your hips are square.
  • Tighten your pelvis so your bum is really working.
  • Tighten your abs and keep your upper body upright.
  • With your palms behind your head, bend your waist to the right side until your right elbow touches your right knee. Make sure you are bending just from your waist and keeping your abs tight!
  • Come back to the starting position and repeat on the left side.
Watch the video below for a demonstration.

video

Cheers Eights & Weights!

Wednesday, December 17, 2014

Eights & Weights is Featured in "Beautiful Inside and Out"


Lifestyle coach EJ Ogenyi releases an e-book called "Beautiful Inside and Out" around the holidays to talk about healthier choices we can make for the new year. This year, I contributed to the e-book. Of course, I talked about food and how snacks can be adding to our waistlines over the holidays. This e-book is free and you can view and download a copy here.

Please download and show your support for Nigerian fitness :)

Cheers Eights & Weights!

Monday, December 15, 2014

Abs and Glutes: Exercise Ball Rolling Bridges


Want to work your abs and glutes at once? Try this exercise using just an exercise ball. Make sure you have your balance as you roll in and out of the raised bridges. As you come up, really squeeze your glutes at the top, and then slowly roll back down. Repeat for 3 sets of 20.

video

Cheers Eights & Weights!

Friday, December 5, 2014

Triceps: Pike Pushups


Triceps are tough. They are painful to work out but you usually have to do very targeted exercises for them. Well, here is one: the Pike Pushup. You will start to feel these pretty quickly. I usually like to do 3 rounds for about 1 minute each.

video

Cheers Eights & Weights!

Tuesday, December 2, 2014

Abs: Extended V-Sits


Abs are tough because they require cardio, strength, and a good diet. And depending on the shape of your body, they could turn out the way you want them, or look different from what you would expect. However, one thing is certain, you have to work on them for any kind of benefit. Here is one great abs routine to get you going. 

Extended V-sits are tough, so start slow. In the video, I am doing them with my legs straight, but for an easier option, try them with your knees bent. Do 3 sets of 15.

video

Cheers Eights & Weights!
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