Sunday, January 22, 2012

Getting Bored? New Exercises to Keep your Juices Flowing – For Women

I did promise that this week would be for the females. And so this week, we’ll go over some new modifications to old routines for women. As I said last week, if you realize that you have been doing the same things for about a month, then it’s about that time to put something new in.

If you tried any of the exercises from last week, I’d really love your feedback.

Plank Jack

This exercise incorporates the plank and the jumping jack, working on your arms, core, and legs. By now, we should all know how to do the two types of planks, either on your elbows or on your palms. Now, for the plank jack, start in the plank on your palms (also called the upper pushup position). Make sure your body is in a straight line, and your hips are not sagging towards the floor. Then start the motion of opening and closing your feet, like you would do in a jumping jack. Make sure you make the motion fast, and put some power into it so you actually feel your heart rate come up.

Jump Lunge

You do the lunge regularly? Awesome! Now, let’s incorporate some cardio into that lunge, so that you’re not only working your glutes and inner thighs, but you’re also working your whole body as you push off the floor. Stand with your feet about hip-width apart and your arms hanging by your sides. Step forward with your right leg and lower your body until your right knee is bent at least 90 degrees and your left knee nearly touches the floor. Jump and switch the position of your legs, bringing your right leg back and your left leg forward. Continue switching from one leg to another. Be sure not to lift up like you would do with a regular lunge. Rather, jump up as you switch legs. You should definitely feel like you’re getting some cardio in.

Straight-leg Deadlift

This exercise really works your glutes. But in addition to that, it helps build your core and develop your balance. Start in a standing position. Lift your right leg in a straight line behind you as you lower your torso and arms, bringing your body (from torso to raised leg) into a straight line. Bring the leg and torso back to the center so you are in a standing position, but do not let the leg touch the floor. Lift the leg back again and repeat. When you are done with one side, switch legs. To make it even more difficult, hold one dumbbell in each hand and lift your arms forward as you lift your leg.

Six Inch and Hold

You’re used to sit-ups to work on your abs? Try adding in some hip lifts to target your core. Lie flat on the floor with your hands by your sides. Place your palms on the floor right under your butt for support. Make sure your palms are facing the floor. Keeping your legs straight, lift them up until they are about 6 inches off the floor. Keep your legs raised this way for as long as you can. Relax and repeat.

Side kick squat combo

If you’ve ever tried kickboxing or seen anyone do martial arts, you know the side kick. Make it more difficult by incorporating a squat between kicks. Start in the standing position with your arms beside you. Balance your weight on your right leg, and kick to the side with your left leg. The kick should be as high as your leg can go. Make sure your abs are tight, and your back is straight. As you bring the leg down, widen your stance and lower into a squat. Lift back into standing position, and repeat with the other leg.

It is not easy to change up your workout regularly because we all get really comfortable. But in order to tone up your muscles and reach your goals for your body this year, you need to go outside your comfort zone. You can do it ladies!

Cheers Eights & Weights!

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