Tag: core

March 30, 2012

Fitness Tips: Building a strong core

Filed under: Uncategorized — Tags: arms, carol strom, core, encore personal training, exercices, Female Personal Trainer, Find Personal Trainer, fitness tips, Gym Personal Trainer, henderson fitness, Henderson Fitness Trainer, las vegas personal trainers, legs, LVAC, muscles, sports, vegas fitness, vegas fitness trainers, vegas health, Weight Loss Exercise — Encore Personal Training @ 5:00 pm

Building a Strong Core

We rely on strong core muscles to stabilize the spine and help prevent injuries during everyday activities and sports. This exercise requires your abs to stay tight against the movement of the arms and legs.

Sit upright on a flat, level surface with your knees bent and feet flat on the floor. Place a small, inflatable ball or firm pillow behind your waist. On an exhalation, create a C-curve with your spine, pressing the back of your waist against the ball. Maintain pressure against the ball as you bring your arms out to the sides and rest your hands on the floor. Pause for 2 seconds.

Keeping your abdominal muscles firm, raise your arms in front of your chest and extend your right leg until it’s straight. Pause for 3 seconds in this position. Remember to press your navel toward your spine to target your abdominal muscles. Lower your arms and then switch legs. Repeat 12 to 16 times, continuing to alternate legs.

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March 29, 2012

Fitness Tips: Back stretch helps tighten abs

Filed under: Uncategorized — Tags: abs, carol strom, core, Diets For Weight Loss, Encore Fitness, encore personal training, fitness, las vegas personal trainers, las vegas trainers, muscles, nutrition, Personal Trainer Websites, Safe Weight Loss, Trainers in las Vegas — Encore Personal Training @ 2:00 pm

Back Stretch Helps Tighten Abs

When it comes to training your abdominal muscles, it’s good to introduce new moves into your routine so you continue to “surprise” your muscles. Otherwise there’s a tendency for them to go on autopilot and you won’t get the maximum benefit of your efforts.

Sit upright on a flat, padded surface or mat with a small inflatable ball or firm pillow behind your waist. Place your feet hip-width apart with your knees bent and feet flat on the floor. To begin, place your left hand behind your head and your right hand behind your right thigh. On an exhalation, push your lower back against the ball and raise your right leg. Pause with your shin parallel to the ceiling.

Inhale as you roll back and extend your right leg. Remember to keep your abs contracted by pressing firmly against the ball or pillow. At first, just roll back halfway, and you don’t need to fully straighten your leg. Pause for 2 seconds, then exhale and roll back up to the start position. As you get stronger, place both hands behind your head and roll back a little more. Do 12 to 16 repetitions, then switch sides and repeat.