Posted by Michelle Kennedy on Fri, Sep 03, 2010
Think you can't get a challenging workout while seated? You might change your mind after you give this move a try. The seated straight leg raise offers many of the same benefits as other standing leg-strengthening moves (including the standing straight leg raise): It targets specific muscle groups—in this case, your quads, core muscles, abductors, the muscles on the outside of the thighs that are responsible for moving your leg away from the center of your body, and adductors, the muscles on the inside of the thighs that bring your leg back into your body—to increase strength. It also improves nerve function and boosts coordination and balance as you work to maintain proper posture.
Seated strength exercises are a great option for people who are unable to apply pressure to the lower half of their body for a variety of reasons. So whether you're recovering from surgery or an injury, have arthritis or another condition that makes weight-bearing exercises difficult or impossible, or are simply looking for a lower impact workout, you might want to add this move to your routine.
To perform the seated straight leg lift, check out the video demonstration or read the directions below.
• Sit upright on a sturdy chair that has a back (to help maintain posture and balance). Move to the front of the chair so you can feel your butt bones on the chair. If you don't feel your butt bones on the seat, you may be sitting too far back, in which case your quads won't have to work as hard because most of your weight is supported by the chair; you may be hunched forward, which means you'll get no activation in your abs; or your back may be arched, which can cause too much strain on your lower back.
• Place your left foot firmly on the floor with your knee bent slightly.
• Extend your right leg out straight in front of you with only your heel touching the ground.
• Sit up straight; roll your shoulder blades back as though you're putting them in your back pocket. Contract your abs, and keep your head in a neutral position. Softly rest your hands slightly behind you on the chair for stability.
• Slowly tighten your quadriceps in the right leg while it's still on the floor.
• With your quadriceps contracted, raise your leg about six inches off of the floor.
• Pause for a few seconds and slowly lower your leg back to the floor.
• Without releasing the tension in your quadriceps muscle, raise your leg again.
• Repeat 8 to 12 times on one side before switching to the other side.
Note: To add a bit of variety and increase strength in the abductors, rotate the foot of your extended leg slightly inwards, pointing your toe toward the bent leg. To challenge the adductors, rotate the foot of your extended leg outward, away from the bent leg. Lift 8 to 12 times; switch sides.
Posted by Michelle Kennedy on Fri, Aug 27, 2010
If you were to ask a bunch of women to list the parts of their body they liked the least, I'd bet that the thighs would make it into the top three overall. If this trouble spot—lovingly referred to as cottage cheese thighs or thunder thighs—is a problem for you, then you probably can't wait for the cooler weather, when you can hide or disguise the area with jeans, pants or even long skirts or dresses. But summer's not quite over yet, so instead of hiding your problem area, why not work to tone it up? A move that will help you do just that: Squat jumps.
(Note: There's no such thing as spot-reducing or eliminating fat from a certain area or body part. Instead, you can tone your muscles and as you lose weight—with a combination of a healthy diet and increased activity—you'll begin to see that muscle definition.)
The squat jump targets multiple muscles, basically from the knee up to the bottom of your back, including your quadriceps, hamstring, glutes, abductors and adductors. You'll also get a cardio workout because this plyometric exercise requires powerful and explosive movement as opposed to a stationary strength move, like a bench press or leg curl. If you're already doing other leg exercises, such as lunges, hamstring rolls and squats, keep them up—they're all are phenomenal exercises. You can simply add the squat jump to your routine for some variety and increased intensity. Just think: Wouldn't it be a nice change to actually look forward to the warm weather and beach season next year?
To learn how to do the squat jump, check out the video demonstration or read the instructions below.
• Begin with your legs shoulder-width apart and your arms hanging at your sides.
• Squat down as low as you can, as if you were going to sit in a chair. Make sure your feet are parallel and your knees don't cross over the front of your toes. Use proper form as best as you can, but remember with a move like this, power is more important so try not to stop to adjust form. As you lower down, allow your arms to come up in front of your body to help maintain balance.
• Swing your arms down to gain momentum and bring them back up again. When they return (with force) to the front of your body, jump up, exploding toward the ceiling.
• Land gracefully with your legs shoulder-width apart and dip immediately into a squat again.
• Repeat without hesitation for 15 to 30 seconds. Or you can do two sets of 10 to 12 repetitions.
Posted by Tula Karras on Wed, Aug 18, 2010
If you're like me, you're not exactly fluent in fitness-speak. I just recently learned what interval training is (alternating intense bouts of exercise, like sprinting, with a less strenuous activity, like walking). The latest phrase being bandied about in the fitness world is "CrossFit" training. To find out what all the buzz was about, I consulted Larysa DiDio, a celebrity trainer (her clients include the amazing Nastia Luikin!) and personal fitness coach in New York City. She gave me a tutorial and then put me through the paces of a beginner's CrossFit routine. Below, a basic FAQ and the routine Larysa developed for me (based on her NITRO workout, which is a more streamlined version of CrossFit but with maximum results), which you can try on your own at the gym or in your living room.
What is CrossFit?
"It's a type of training that gives you cardio, strength, flexibility and stamina benefits, all in 10 to 20 minutes," says Larysa. "You do a series of exercises back-to-back, with the goal of performing them as quickly as you can within a fixed amount of time. Another element of CrossFit is that it changes every day, so you never get bored. Your trainer gives you a new routine daily—known in CrossFit speak as WOD, or "workout of the day," or you can sign up for emails at a CrossFit Web site, such as Crossfit.com, and have your workouts sent to you daily."
What are the benefits of doing CrossFit as opposed to other types of exercise programs?
"If you're strapped for time, it's the way to go," Larysa says. "It's also ideal if you get bored easily, because you get a new routine each day. Plus, mixing it up is great for your muscles, because they never have the chance to adapt—they're always learning to do something new, so you'll never plateau and stop seeing results. And CrossFit training works your core, which is important for preventing injury."
"Unlike interval training, CrossFit doesn't build in downtime or recovery periods, which accounts for the brevity of the routine. But you can modify some of moves to be less strenuous to give your body a chance to recover if need be. Or you can take a break at any time, really. You're basically in competition with yourself, so listen to your body," she says.
Not to mention, the three circuits I did burned about 200 calories—not bad considering I made a time investment of only 15 minutes!
Who can do CrossFit?
"Anyone, although you should definitely visit a gym that offers CrossFit training and get professional instruction at least once before trying it on your own. Most of the exercises are basic—like squats, pushups or bicycles. And even though the goal is to go quickly and increase your speed, you can go at your own pace," she says. "Many CrossFit programs do require gym equipment, however, which is why I developed the NITRO program—it's a simpler, pared-down CrossFit anyone can do, anywhere."
Larysa's Basic CrossFit Workout
I did the below circuit three times and I can tell you two things: 1) It's definitely a workout (I was sore—in a good way—the next day) and 2) It's the speediest workout I've ever completed. In less than 15 minutes, I'd completed three circuits and worked my core, arms, legs and back and my heart rate was pumping. Check out the video below to watch Larysa demo the circuit so you can practice safe form.
She recommends you do it three days a week (every other day) in place of your regular strength training routine (but in addition to your normal cardio workouts), and do as many circuits as you can within 15 minutes. Drink water as needed to stay hydrated. Ready, set … begin!
• 20 jumping jacks
• 10 squat thrusts with jumps (I didn't know what these were; now I do, and I hate them! For a detailed description of squat thrusts with jumps, also called burpees, check out Best Life fitness expert Michelle Kennedy's blog.
• 10 pushups (I did this girl-style, with my knees on the floor)
• 10 supermen
• 10 sumo squats
• 10 reverse dips (Keep your bum as close to the bench or chair as possible to work your triceps.)
• 10 mountain climbers (This move was also featured by Best Life fitness expert Michelle Kennedy on the Best Life blog; click here to check it out.)
• 10 bicycles
Posted by Michelle Kennedy on Fri, Aug 13, 2010
Over the last few weeks, you may have noticed that I've had you hit the deck to do a number of different variations on the pushup. The moves I've highlighted, including the pushup with a twist, burpees, and mountain climbers, all take the standard pushup to a new level, giving you a more intense strength workout, adding in some cardio and improving your balance and flexibility.
This week's move, once again, requires you to get on the floor and start in pushup position. And though the inchworm is more challenging than the standard pushup, it's not quite as intense as the previous few moves I've featured. So, if you're to the point where you've mastered the pushup or you're simply looking for a little variety, throw some inchworms into your routine. This move works the muscles in your upper back, shoulders, arms, chest, abdomen, hips and calves, and it also stretches out the lower back and hamstrings! Your core must stay activated similar to the pushup, your arms must be strong but still have the ability to move, and your legs need to maintain balance, flexibility and strength to keep your body centered as you move forward and back.
A complete set involves going in both directions, forward and backward, the same amount of times. So if you go forward five times, make sure you go backward five times before you rest. To find out how to do the inchworm, keep reading or check out the video demonstration below.
• Begin in a pushup position—legs extended straight out behind you, hands shoulder-width apart. Make sure your body is in a straight line from your feet through your legs, back and shoulder. Keep your head in a neutral position.
• Slowly walk your legs up toward your hands keeping your legs as straight as possible. Your weight will shift to your hands to maintain balance and your glutes will stick up in the air.
• When you feel a pull in your hamstrings, stop and begin to walk your hands away from your feet, going back into a plank position.
• Repeat five times going forward.
• Then perform five repetitions going backward. From the pushup position, walk your hands to your feet, keeping your legs and arms straight.
• When you feel a stretch in your hamstrings, walk your feet away from your hands until you have reached a full pushup position.
Posted by Michelle Kennedy on Fri, Jul 23, 2010
Feel like you're struggling to get everything done: parenting, work, spending time with friends and fitting in your exercise routine? Let me share a fun time-saving trick my husband and I use to scratch two of these things off our daily to-do list: We include our 18-month-old son in our workouts.
While your little one might not get the form correct (that's no excuse for you!), he or she will enjoy being included in your routine. And you'll likely find something to smile about while you engage in your sweat session. For instance, here's my son Reid trying to imitate his dad as he does burpees, an explosive, push-up-like move that offers some cardio benefits (meaning you burn calories), improves balance, increases flexibility and delivers a full-body workout. (To learn how to do the move properly, check out the instructions or the second video demonstration below.)
• Begin in a full pushup position, up on your toes, with your hands spread shoulder-width apart. Be sure you form a straight line from your toes through your butt and shoulders. Keep your head in a neutral position.
• Do a pushup; lower your body and chest, going as low as you can without touching the ground. Push back up to starting position.
• Jump both feet toward your hands simultaneously, landing as close to the middle of your hands as possible.
• Explode up from the ground, jumping as high as you can with your hands reaching toward the ceiling.
• Land from the jump and go into a deep squat, placing your hands on either side of your feet.
• Jump your feet backward to a full pushup position.
• Repeat. Perform 12 to 15 repetitions or do as many as you can (as quickly as you can) for 30 seconds to 1 minute.
Posted by Michelle Kennedy on Fri, Jul 16, 2010
Pushups are a great exercise—because they require only your own body weight, you can do them anytime, anywhere, whether you're in the office, your own living room or on vacation in your hotel room. To make the move a bit more challenging, try adding a twist, literally.
The pushup with a twist forces you to control each and every aspect of this move—lowering your body toward the ground, raising it back up off the ground, and transferring your weight to one hand as you extend your other hand to the sky. The payoff: You'll get a full-body workout. You'll challenge your chest and triceps and even your abdomen (the abdomen stays activated, or tight, during the entire exercise as you work to maintain proper posture, then the obliques get a workout as you twist.) Check out the video demonstration or read the instructions below to learn how to do it.
• Begin in a pushup position—legs extended straight out behind you, hands shoulder-width apart. Make sure your body is in a straight line from your feet through your legs, back and shoulder. Keep your head in a neutral position.
• Lower your body to the ground and perform a pushup. Try to get your chest as close to the ground as you can.
• Push back up to starting position. As you extend up from your pushup, transfer your weight to your right hand.
• Extend your left arm straight into the sky, rotating your body. Allow your eyes to follow your left arm.
• Hold until the position is controlled. Return your left arm to the ground.
• Perform another pushup and end with a twist again. You can twist to the same side, or alternate sides so as not to fatigue one side too quickly.
• Repeat 10 to 12 times on each side, or as many times as you can before your form starts to fail.
Note: This move can also be performed from a modified push up position. Begin move in a modified pushup position (legs bent instead of extended straight out, with your weight on your knees instead of your toes). Perform a push up. As you extend up from the pushup, transfer your weight to your right hand. Keep your right leg bent but extend your left leg out behind you to help you twist. Extend your left arm straight up into the sky; follow your left hand with your eyes. Pause for a moment to control the move and bring your left arm back to the ground. Bend your left leg to return to the push up position and repeat.
Posted by Michelle Kennedy on Fri, Jul 02, 2010
Even though the days are getting longer, with the kids out of school and weekends flying by, it seems that there's even less time to exercise than there was in the midst of winter. The best way to overcome this barrier is to combine moves that challenge your cardiovascular system (heart and lungs), burns calories and also offer some intense strength training benefits at the same time.
The Step Squat Jump is one of these moves. It can be done anywhere, anytime, with a stair, a stool or even a curb, which makes it the ultimate go-to exercise when you're in a time crunch. This exercise works not only the quadriceps muscle (which is the largest muscle group in the body, located on the front of your thigh) but also your calves, glutes, hips, abdomen, shoulders, upper back and chest as you use your entire body to propel yourself as high as you can with each jump. To learn how to do it, watch the video demonstration or read the directions below.
• Begin standing parallel to a step. Place one foot up on the step—the higher the step, the more challenging the move—the other on the ground. Let your hands hang comfortably at your side.
• Bend at your hips and knees to perform a squat; your legs will be at different heights.
• Explode straight up into the air using your arms to help propel you toward the sky. Really push off of the leg on the step to get momentum. (The leg that's on the step is the leg that's working the hardest, although both legs are getting a great workout.)
• Come back down, immediately going into a squat. Repeat 10 to 12 times on each side.
Posted by Michelle Kennedy on Fri, Jun 25, 2010
A new month is approaching, which means it's the perfect time to mix up your workout. Switching things up from time to time not only keeps you from becoming bored with your routine, but it can also help take your fitness to the next level. Remember, the human body is fantastic at adapting to stress, so to keep getting the results you want, you'll have add new and exciting moves to your repertoire.
And I'm happy to help you by offering you fresh, new moves each week. This week, I'd like to share an exercise—the chest fly—that works the pectoralis muscles (aka pecs). The pecs are involved in any pushing motion, whether you're pushing a stroller or shopping cart, or pushing open a door at the mall. Popular exercises like push-ups or the chest press also target these muscles, but they also hit other muscles in the area as well. The benefit of the chest fly is that it isolates the chest muscle; isolation moves allow you to focus your force—and build strength—on a single muscle.
It's a good idea to start with a light weight and perform high repetitions until you get the form down correctly; this move works the outer area of the chest muscle and can really cause pain if the move is not controlled. To learn how to do it, check out the video demonstration (starring Best Life member Jennifer Levanduski) or read the instructions below.
• Sit on a bench and hold a dumbbell in each hand. Lie back so your feet are flat on the floor and your back is flat on the bench.
• Raise your arms up toward the ceiling, with your palms facing each other and your elbows slightly bent.
• Slowly lower your arms out to the sides until they are even with the chest (make a "T" with your body).
• Slowly raise your arms back up toward the ceiling. Squeeze your chest together and keep your elbows slightly bent as though you're hugging a giant beach ball.
• Perform 2 sets of 12 to 15 repetitions.
Posted by Michelle Kennedy on Fri, Jun 04, 2010
This variation on the regular deadlift offers a more challenging workout. Not only do you work your legs, particularly your hamstrings, but you also target the core muscles and improve your balance, too.
If you feel pain in your lower back at any point, stop—this is a sign that you're doing the move incorrectly. (Your back should not be doing any of the work—you should be using your hamstrings to straighten back up.) Readjust your posture and try again. If you still feel pain, give yourself a day or so to rest from this exercise and try again. Ask someone to watch you and see if they can pinpoint where your posture might be breaking. You should probably try this move without weights at first, then add dumbbells when you feel ready to do so. Check out the video demonstration or read the instructions below to learn how to do it.
• Stand with both feet on the ground shoulder-width apart. Tighten your abdominal muscles and allow your arms (with or without weights) to hang naturally in front of you with your palms facing in toward your body.
• Shift your weight to the right leg and move your left leg behind your body so just your toe is touching the ground.
• Tighten your abs, keep your head in a neutral position, slightly bend your right leg, and keep your hands close to your body.
• Slowly bend over forward, toward the ground, feeling a pull in your right hamstring. Your hands should move toward the floor as you bend over—go as close to the ground as you can. Your left leg can extend behind you to help keep your balance
• Pause for a second—tighten your hamstring and your glutes by pushing your heel into the ground. Then stand back up again using the hamstring muscle in your right leg to do so.
• Perform 12 to 15 repetitions on one leg, then switch and repeat on the other leg.
Posted by Michelle Kennedy on Fri, May 28, 2010
The squat is one of the best exercises you can do for your lower body, as well as for your cardiovascular and nervous systems. It takes a lot of control and strength to perform the move correctly; the gluteus maximus, the largest muscle in the body that's targeted in this move, requires a lot of oxygen, which challenges the heart to pump faster and more efficiently; and the nervous system must work to maintain your center of gravity throughout the move.
Yet, for some people, all they get out of it is sore knees and cramps in their feet (if you lean too far over your toes—because you think you will fall backwards—your toes grasp onto the bottom of your shoe, the floor, or whatever else they can grab to try to keep you from falling forward; this can lead to cramping). Adding a balance ball is great for beginners because it ensures that they use proper form; when you lean back on something, your center of gravity shifts from your toes to your heels, where it should be. It's also good for more experienced exercisers—it can give you more confidence to increase the intensity of the squat by going deeper, adding dumbbells, combining the move with another exercise, such as a squat-shoulder-press combo, or making slight adjustments, such as keeping your toes elevated during a squat.
To learn how to do a wall squat with a balance ball, check out the video demonstration below or read the following instructions.
• Place the balance ball between your mid-back and the wall. Keep your feet slightly in front of your body, about two feet out from the wall.
• Raise your arms so they are at shoulder height in front of you or let them rest to your sides. Do not place your hands on your thighs—you may be tempted to use them to stand back up.
• Slowly lower yourself to the ground using the ball as a guide—do not press into the ball with all of your weight. Keep bending until your knees are at a 90-degree angle.
• Stand back up and repeat 12 to 15 times.
To increase the intensity, hold a weight in each hand, either letting them hang at your side or holding them straight out in front of you. Another option to increase intensity: Lift your toes up off the ground during the entire exercise to challenge your hamstrings.