Encore Personal Training member Warm-up or Daily HW.
Encore Personal Training member Warm-up or Daily HW.
Encore Personal Training member Warm-up or Daily HW.
Props like this Pilates ring can help spice up your workout by challenging muscles in new ways. To add intensity to your obliques (side abdominal muscles) and adductors (inner thigh muscles), try this new move.
Sit upright on a mat or a padded, level surface with your feet flat on the floor, hip-width apart, and your knees bent. Place a Pilates ring between your thighs, just above your knees, and gently squeeze the ring with your inner thigh muscles. On an exhalation, contract your abdominals, bringing your navel to the spine, and lean back slightly. Remember to keep your abdominals firm and your chest lifted. Straighten your arms in front of your chest. Inhale and pause in this position.
On the next exhalation, rotate your upper torso to the right as you bend your right arm, moving your elbow back and your right hand toward your right shoulder. Maintain a slight squeeze with your inner thighs and keep your hips, knees and toes facing forward. Pause, then return to the center and repeat 12 times to the right. Repeat to the left.
If you experience neck pain when you perform abdominal crunches lying flat on the floor, try doing this move with a small, partially deflated ball behind your back. The ball assists you in holding the correct position so you don’t overuse your neck muscles. You can also use a firm pillow in place of the ball.
Sit on a flat, level surface with a small, squishy ball placed behind your lower back. Bend your knees with your feet flat on the floor, hip-width apart. Begin by holding the backs of your thighs and lean back. Tuck your hips under and press your lower back firmly against the ball.
On an exhalation, press your navel down toward the spine to flatten your abdominals. Maintain pressure on the ball as you raise your left arm above your head. Pause for two seconds, then lower your left arm and raise your right arm. Concentrate on compressing your abdominals throughout the entire exercise. Repeat three times with each arm. Release by sitting upright away from the ball. Repeat this exercise two to three times.
Original from: LA Times
1 mile walk or run
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