Wednesday, April 25, 2012

Healthy & Toned

Goal for Hubby & Me:

Eat more fruit, nuts and yogurt...go to instead of cereal or dessert

Drink water or tea

Stretch every night together

Swim in Summer

Squats with the Ball
Stand and place the hands on the ball.  Squat down, keeping the knees behind the toes, and roll the ball out, stretching through the arms and chest.  Inhale and straighten the knees while rolling the ball back in.  Repeat for 10 reps. 

Spinal Rotation
Sit on the ball and extend the legs, feet flexed, and arms out to the sides.  Sitting tall and keeping the back straight, rotate the torso to the right and reach the arm out and towards the right foot.  Rotate back to center and then to the left, reaching for the toes.  Continue rotating, concentrating on lengthening the spine.  Repeat for 10 reps on each side. 

Bridge on the Ball
Lie on your back resting the feet on the ball, knees bent.  Contract the abs in inhale to slowly roll the spine off the floor, pressing the feet into the ball, and bringing your body into a bridge position.  Hold for a beat and then exhale and roll the spine down onto the mat, making continuous contact with each part of the spine.  Repeat for 10 reps.

Hip Stretch
From the above move, cross the right foot over the left knee and use the left foot to gently roll the ball in to stretch the right hip.  Hold for 15 seconds and repeat on the other side.

Ball Reverse Crunch

  • Lie on your back, calves and hamstrings pressed against the exercise ball and arms spread out.
  • Squeeze the ball with your legs and roll your knees towards your chest then roll back down after a short pause.
  • To avoid straining your neck, look straight up instead of looking at your knees.

    Wave Maker Targets: Back, abs, butt, and legs Facing pool wall in chest-deep water, hold on to edge of pool deck with left hand and place right palm, fingers pointing down, against wall just below water line for stability. Extend legs behind you at water level with both feet and knees together, then kick like a dolphin: Initiate the motion with abs and hips and transfer it through thighs to knees and finally to feet. Kick as hard and as fast as you can for 30 seconds, trying to make the biggest waves possible. Tip: If you can't make waves for a full 30 seconds, don't stop! Separate your legs and do flutter kicks

    Pike Scull Targets: Abs, hips, and arms Standing in shallow end of pool, simultaneously sit back into water, treading with hands by sides, and lift both legs together so that you fold at the hips (like a jackknife) and your body forms a wide V, with head and toes just above surface. Maintaining V position, move cupped hands in small circles by hips to tread water and propel yourself forward (sculling) down length of pool for 30 seconds. Tip: If your toes start sinking under the water, widen the angle of the V and tighten your abs
    Ball Lever Targets: Shoulders, back, triceps, and abs Holding beach ball with arms stretched straight in front of you, float facedown in chest-deep water so legs are extended behind you, feet together. Keeping arms straight, pull ball underneath you, drawing it as fast as you can through water toward thighs in an arc. (As the ball is pressed underneath, it will lift you out of water to take a breath; beginners can keep head above water throughout.) When ball reaches thighs, bend elbows to bring it back to surface and press it forward to return to start position. Continue for 30 seconds. Tip: Keep your arms as straight as possible and your body straight and stiff to get the most muscle sculpting.

    K-Tread Targets: Arms, back, chest, abs, butt, and hamstrings In the deep end, tread water, making small circles with cupped hands, and lift right leg straight in front of you at hip level while reaching toes of left leg toward bottom of pool. Hold for 5 seconds. Switch legs quickly, bringing right leg down as you raise left leg, and hold for 5 seconds. Continue for 30 seconds, alternating sides. Tip: Squeeze your glutes and quads to keep your legs straight.
    Otter Roll Targets: Back, abs, butt, and legs Hugging beach ball to chest, float on back, legs extended, feet together. Roll toward left and over top of ball (like an otter spinning in the water), using entire body -- shoulders, back, core, legs -- to make a full revolution, returning to start. Take a breath. (Beginners can rock from side to side with head above water throughout.) Continue for 30 seconds, alternating direction of roll. Tip: Really drive your leading shoulder and hip into the water to get rolling.


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