Wall Ball Scissor Kicks
Wall Ball Scissor Kicks are the dynamic sibling to the Splits. Not only does this ball variation develop tone legs but it increases mobility in your hips, chisels your abs, improves joint strength and stability. This exercise is the perfect combination of strength, flexibility and balance.
This exercise is challenging but so worth it. Here's how you do it:
A ball (any size. hint: a larger ball is easier smaller ball is harder) So start big and work your way down your smallest ball.
1.) Lie on your back with your head close to a wall, your knees bent and feet flat on the ground.
2.) As you hold on to your ball with your arms extended press the ball onto the wall.
3.) Keep your hands on the ball as you lift your feet and tuck your knee to your chest.
4.) Keep your lower back on to the ground as you lift your legs and press them on to the ball
5.) Your abs are super tight, legs super straight at all times, your arms are resting at your side - pressing it the ground and your tailbone is raise up slightly off the ground.
6.) Keep your chin down. Your legs close together.
7.) Alternate dropping one leg off the ball without compromising your lower back.
8.) Your lower back must stay on the ground throughout your sets. Both legs must stay straight.
9.) I recommend 3 sets of 20 to 30 reps/set.
Splits are the best hip mobility exercise. This exercise can be modified to fit any fitness level.
1.) Place a towel or pad under your knee and kneel on it close to the wall with your toes pressing into the floor and wall simultaniously.
2.) Place a glider under your front heel with your ties pointed.
3.) Tighten your belly and brace your abs and belly, like your putting on a tight pair of jeans. push off of your back foot and glide your entire hip forward.
4.) Keep your torso lifted, your hips even on both sides and look straight ahead. Reach the arms out and to help maintain your balance.
5.) Once you have gone as far as you can, keeping your hips even, drag your whole body back to your starting position. Repeat at least 3 sets of 5 to 10 reps.
This months core challenge is a smoker. Yes, it will give you lovely arms and tone abs but get ready to work ladies! Here's the set up:
1.) Get on your hands and knees
2.) Place your forearms on the ground with elbows under the shoulders and wrist in line with the elbows.
3.) Walk your legs out so you are in a forearm plank. A good forearm plank with your hips in line with your shoulders, belly pulled in, ribs closed and booty squeezed tight.
4.) Start to walk your feet toward your head, making your hips the highest point of your body. ( you will look like an upside down V, just like Alex in the above video).
5.) Keep looking at your feet, and push shoulder blades down and away from your ears.
6.) Inhale begin to slowly slide your whole body forward until you can drop your nose between your thumbs then exhale and push your self back to your original position.
7.) Repeat this move 5-10 times per set. Do 3-5 sets.
Have fun with it. :)
This exercise is a smoker! If you want a bang'n pair of legs, a firm butt, flat abs, flexible hips and better posture; this is your exercise. This is my favorite exercise and everybody @ the studio knows it. ;)
Here's how you do the exercise for the best results:
1.) Kneel on the ground and stand on your shins. You should lean back slightly so you feel your ankles make contact with the ground. Knees are in line with your hips.
2.) Press your ankles into the ground as you gently squeeze your knees towards each other (while you do the exercise)
3.) Pull your belly in and tilt your tail bone down.
4.)Squeeze your bottom as you reach your hips forward.
5.) Close your rib cage. Tighten the muscles around your rib cage.
6.) Reach your arms forward, out of the shoulder socket.
7.) Drop your chin to lengthen the back of your neck. When in doubt look at your chest.
8.) Keeping your core tight, slowly lean back from your knees. Do not arch your back.
Go back as low as you can keep your back from arching.
9.) If your butt drops onto your heels, you're not keeping your core tight enough. Try it again. This time, do it slower.
You will feel this exercise @ your:
thighs (the front)
If you feel it in your lower back. Stop immediately! Rest and try it again. Take your time. You'll get it.
I recommend 3 sets of 10 repetitions. Work toward this goal. You can do it. :)
This exercise burns off belly fat, builds core strength and strengthens your lower back.
1.) Lie on your back with your arms at your side.
2.)Place a yoga block or rolled up towel behind your knees.
3.)Bring your knees under your chest. Always keep your knees close to your chest.
4.)Pull your belly in and drop your ribs to the ground.
5.) Press the backs of your shoulders and triceps into the ground to help you lift your hips off of the ground.
6.) Do not swing your legs up, avoid momentum.
7.) Keep your head on the ground.
8.) Do 3 sets of 20 repetitons.
To do this exercise correctly, you must imprint your lower back to the ground.
This will secure and protect your spine as you do the exercise.
1.) Lie on your back.
2.) Bring your bent knees to your chest.
3.) Lift your bottom and slide your forearms slightly under the edges of your hips. Keep your shoulders down.
4.) Lift your head neck and shoulders. Gaze at your belly button.
5.)Reach your straightened legs toward the sky.
6.) Lower your legs slowly toward the ground.
7.) Hoover your legs over the ground while keeping your lower back in contact with the ground at
8.) Alternate slicing the legs past each other. (Just like the video)
9.) Aim for a total of 50 - 100 reps/leg.
10.) Repeat for 3-4 sets.
This exercise is a smoker. :)
Proceed with caution:
Your knees should not collapse or wobble.
Your chest should be lifted throughout the exercise.
Pull your shoulders back
Even distribute your weight into your legs as you lunge.
1.) Start this exercise standing with your weight out in front of you with your arms straight.
2.) As you step back to lunge, twist your upper body, carrying the weight over your front leg.
3.) Keep both arms straight as you twist.
4.) As you step forward, out of the reverse lunge, twist the upper body back to center with both arms bent in a bicep curl
5.) Press the weight directly over the crown of your head.
I recommend 3- 4 sets of 15 -25 reps per leg.
The weight should be challenging but you should be able to maintain good form the entire time.
The seated mountain climber is an excellent intermediate level exercise that activates your core. It will teach you how to tilt your pelvis back and scoop your belly in deep to tone your abs.
Use a yoga block or a book:
1.) Place the object on the wall and hold it there with your toes.
2.) Extend your legs engage your quads and scoop your belly in deep.
3.) You can place your hand under your upper thigh (close to your bottom), across your chest or behind your head (as in the video)
4.) Slowly alternat bringing your knee toward your nose while keeping your upper body as still as possible.
I recommend starting with 10 reps/leg for 3-4 set. Then gradually work your way to 30-40 reps/leg per set.
I recommend doing 3 sets of 20-30 reps with weight that's challenging but allows you to maintain your form.
Towards the end of each set, it should get difficult but not impossible to complete your set with good form.
A fitness junkie from birth, Michele was destined to make exercise and healthy living her life's passion. For over 25 years, Michele has motivated many as a personal trainer, healed hundreds as a massage therapist, transformed thousands as a Pilates instructor, captivated countless as a Kettlebell competitor/coach and soothed the souls of several as a Birthing Doula. With an eye toward adventure and a lust for travel and all things active, Michele can't wait to take on the next 20 years.