Move It! Monday: Skaters Holiday Edition

For the rest of 2011 the “Move It! Monday” series is going to feature cardio and toning exercises geared for burning those extra calories around the holiday season. With a couple extra sets you’ll feel only slightly guilty when reaching for that second pie of pumpkin pie. Thanks to Patricia Friberg for all the amazing tips and photos for keep us in shape. Make sure to check out her website and DVDs!!!

Skaters

Set up: Standing feet hip distance a part soft bend in the knee. Take a step to the right.

Take a big step with a leap landing left.

Repeat for 30 seconds.

Tip: Don’t be afraid to get low in that squat then explode through the center catching yourself on the other side.

Modify by just stepping side to side making big steps.

Move It! Monday: Holiday Burn Off Squat Lifts

Guess what time it is? “Holiday Burn Off”!!! Get ready for the holiday season with the new “Move It Monday” series!!

Set Up: Standing with your feet hip distance apart, abdominals drawn inward and upward….

1. Bend your knees into a squad position with your weight in your heels. Press your hand gently into the ball.

2. Press into the feet and lengthen your body all the way onto your tippy toes and reach the arms up without over-elevating the shoulders.

Then place your heels down and go back into the squat.

OR

3. Go back into the squat, press into your feet and push off the ground toes pointed.  Articulate the foot toe to heel then back into the squat for more reps.

The Park Bench Push Up

Get toned summer arms with this one exercise.  You will work the chest, shoulder, upper back and tricep.  The legs and core will also benefit!

Tip: you can also use your kitchen counter or the back of your couch

Set up:  Your hands are approximately a little wider than shoulder width apart on the back of the bench.  Walk your legs back so that you are in a Plank Position to start, with your elbow extended.

Keeping your legs active and together as well as your core drawn inward, bend your elbows as you bring the chest toward the bench (as low as one fist distance away from the bench).  Keep the length from your feet on up to the crown of your head.  Challenge yourself to start with 20 repetitions.

This is easier than a regular push-up on the floor because your body is on an incline.

Thank you so much for your Move It! Monday requests.

Today we will go back to basics and learn how to engage the abs and stabilize the pelvis. 

Leg Slides

Set Up: You are on your backside with with a small fitness ball (optional) under one of your feet. The other leg is also bend with the foot on the floor.  Your pelvis is in a neutral position, your pubic bone and two hip bones are level.  You can feel a natural curve in your lower back.  Without changing your pelvis position exhale as you draw your abdominals inward and upward.

 Step 1: Allow one knee to open out to the side a few inches, while keeping your pelvis still.

Step 2: Slowly move the leg down in a turn out position until it is straight and lengthened, keep pelvis in neutral with the abdominals engaged.

Step 3: Press gently into the ball as you drag the leg in to the start position, keeping the pelvis still and the abs drawing inward & upward.

Repeat 6 times to each side.

Thanks again for tuning in, feel free to email me with any questions patriciafriberg@gmail.com. Check out my website to see more!

Move it! Monday

Tone the arms

&

the firm the abdominals with this exercise!

Set up:  On all fours with your hands directly under your shoulders and your knees under your hips.   Place a small fitness ball or rolled towel in the inner thigh area. Keep your spine in a neutral position, avoid over arching or over rounding the back.  Draw your abdominals inward and upward.  Keep your head in line with your spine.

Movement:  Exhale draw the abdominals inward as you lift your knees a couple inches of the ground.  Hold for 3- 5 breaths and then place the knees back on the floor. Repeat 5-8 time

See more from trainer Patricia Friberg HERE!

P.S. Did you see HERE about my big announcement!!!

Abs for Move It! Monday

Set Up: On your back, with your arms in line with your shoulder and your legs in a table top position.  Draw your hip bones gently upward toward your ribcage. Your lower back will be in a lengthened position.

Movement: Exhale as you bring your right leg and left arm away from the midline & inhale to return to center. Keep your torso still as your move.  Avoid arching the back.  Keep the abdominals drawn inward and upward. Then repeat the other side.  Try 4- 10 each side depending on your strength.