Archives for "Free Weights"

Again proving you really don’t need to have all the fancy equipment to get a good workout, The Plank is as good as it gets. Forget all those wonderful infomercials saying they have developed something better to “simulate” a certain exercise, because they simply don’t and they cost you money. THE PLANK IS FREE!

Again form is a big part of this exercise, but once you get that down then it really is about how long you can hold the exercise.

First let me say my Planks are not the best, but when I focus on them they become better very quickly (I do know a person that can actually hold a Plank for 50 minutes, why? I guess because he can.)

The Plank -

1. Start in a push-up position, but instead resting on your hands, rest on your forearms.
2. Your entire body should form a straight line from your shoulders to your ankles (no slouching).
3. Brace your core as if your were about to be punched in the stomach.
4. Your first goal is to hold for 30 seconds (you may have to build to the time).

That is it!

Helpful tips:

1. Squeeze your butt tight helps hold the position.
2. If a broomstick were to be placed on your back during the exercise the stick should make contact from your head to your upper back to your butt.
3. Your elbows should be directly under your shoulders.

A Plank improves the ability to stabilize your spine. Improving lower back strength, but it also works the abdominal muscles.

Mistake! Most people are mistaken in believing that the plank or other exercises like the crunch or sit up will make you skinny. They are a part of strengthening your core, not weight busters. In fact the University of Virginia found that it would take 250,000 crunches to lose one pound of fat or 100 crunches a day for 7 years.

Truth! Work all your muscles. The more muscles worked the more calories are burned.

Until next time Your Fitness Buddy…

I love the Squat! With all the fancy equipment found in a gym there are few that beat the good old fashion Squat!

Still with all exercises the exercise is only as good as the form allows. So here are the basic steps on how to do a basic Squat.

1. Stand tall with your feet spread shoulder-width apart.
2. Slowly lower your body as far as you can go comfortably. Push your hips back and bend at your knees as you lower.
3. Pause for a second and slowly raise yourself back to the starting position.

More form tips:

1. Your lower back should be naturally arched.
2. Keep for core (gut) braced and hold it that way throughout the exercise.
3. Hold your arms straight out in front of your at shoulder level.
4. As you lower yourself your torso should stay as upright as possible.
5. Don’t round your back as you lower.
6. Arms should stay straight throughout the exercise.
7. Work on making your thighs parallel to the floor. (Keep in mind this is probably something you have to work towards.)
8. Keep your weight on your heels, not your toes.
9. The knees should move up and down, they should not flare out or in!

Helpful tip – Place an object under your heels, nothing taller than a 1/4 to 1/2 inch. This will make the exercise a little easier until you master the movement. Once you master the movement remove the object.

The Squat will target almost every muscle of your lower body. Looking for a better butt, stronger hamstrings or sexy calves the Squat is one of the best exercises around.

A harder Squat exercises:

Body Weight Squat -

1. Lean back against a wall. Your feet should be 2 feet away from the way and shoulder-width apart.
2. Keep your back against the wall and bend your knees slightly, hold for 5 to 10 seconds.
3. Continue the exercise by lower yourself a bit more on the wall, hold for 5 to 10 seconds.
4. Repeat three more times, by lower yourself a bit more. The last position your thighs should be parallel to the floor.
5. Hold each stance for 5 to 10 seconds.
6. Remember arms straight out in front of you at shoulder level.

This won’t be easy at first, but like everything else improvement should happen quickly. Remember it is form first!

Until next time The Fitness Buddy…