Posts Tagged ‘ core strength ’

Work Out video of the Day: Core Training – Part 3.

Level: intermediate if you roll half way down. More advanced if you roll all the way down. Keep your chin close to your chest, lengthening your neck.

Targets:core muscles, abdominal and back muscles. Also stretches the back side of your thigh and your back.

Reps and sets: do 2 to 3 sets of 10 repetitions in both sides.

Tips: if you have a sensitive tailbone use pads to cushion the area of your back. If you feel any discomfort in your back do not roll back too much, always avoid lower back pain.


Why is Jane Fonda my all-time exercise role model?

I was reading the last issue of Newsweek ( August 22 & 29, 2011 ) when on page 42 I had the great surprise of finding a great article on Jane Fonda.  She has been my exercise icon since she started back in the 90’s with her videos, teaching great aerobic  exercises with or without the step. Before her, I used to go to the gym where I had a great personal trainer; I did yoga for the mind and body connection, and I also used to meditate daily. Throughout  the years  I was doing the same fitness routines until I discovered The method! In this interview of Jane Fonda you can see how beautiful she looks, perfect posture and vibrant. She gives brief tips on how to feel, look and enjoy your life after 60.  As a baby-boomer myself I can totally relate to that need of self-reinvention. 

One tip that called my attention: For fitness she recommends The Pilates Method,  I was not surprised because I know that the best bodies at any age are the Pilates bodies. The secret  for a supple and strong body.

She also believes in keeping your entire body flexible.  For her sense of well-being she practices Zen meditation. I never thought that I had so many thing is common with my exercise icon!  I have found the fountain of youth in Pilates and  stretching.  Meditating daily is also a very important part of my day, keeps me centered and balanced. Now, I feel better both physically and mentally than when I was in my thirties and forties. Thank you Jane for inspiring all of us!

10 minute abs routine

Today we will target the same muscle group, the obliques. I can assure you that this 5 exercises for your abdominal wall and your core will make the difference in terms of strength and muscle definition. My Pilates clients love this core exercises! Next week I will explain different exercises, I will target the butt and thighs.
Exercise # 5
The Twist.
1-Lie on your back with both knees bent and your feet on the floor. Hands behind your head, supporting your head. Remember to keep your elbows out at all times!
2-Inhale and curl up, just a couple of inches off the floor. You need to keep the tip of your shoulder blades on the floor.
3-From there, pull your stomach and your ribs in, twist your torso to one side and then to the other side. Exhale every time you twist your torso.
4-Rest your back and head down.
5-Do 5 repetitions on each side, alternating sides. Always rest after every repetition.
6-Do 3 sets of 10 repetitions each.

10 minute abs routine

My summer abs workout is the more effective and fun to do, because it targets your entire abdominal wall, and your core muscles( hip flexors,transverse abdominals, obliques and buttocks). Each of these 5 exercises will make your mid-section firm and toned.
Exercise #3 Basic corkscrew.
1-Lie on your back,with a rolled towel under your neck. Bring both hands underneath you hips, so you can control your hips and your lower back.
2-Pull your stomach and your ribs in, flattening your back.
3-Raise both legs up to the ceiling, try to keep your knees as straight as you possibly can.
4-Inhale, and keeping your legs together begin to do small circles in one direction. Do 10 circles, breathing constantly.
5-After you finished 10 circles, begin 10 more in the other direction.
6-Lower both legs down to the floor and rest.

Begin with small circles; you can increase the circles as soon as you feel comfortable. Remember to control your lower back and your hips, they must remain stable and square to the ceiling.

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