Answer To Your Fitness Questions" />Calf Raises
July 25, 2008
Seated and standing calf raises are the best exercises to sculpt and build those muscles. So if you are lacking in calf development then please add these few exercises to your workout.
Standing/seated calf raises: The basic stance is feet are shoulder width apart, this can be done on a step or on a calf raise machine. Slowly lower heels towards the floor with the knees slightly flexed. Then raise yourself up onto the toes. You can put weights on your shoulders either free weights, or bar and barbells to increase intensity and resistance.
You also can perform one-legged calf-raises.
When you execute these calf raises go full range of motion and exhale on exertion. Do as many reps as you can and go as heavy as you can.
Remember, calves are just as important as any other muscle group. And they are an absolute essential muscle group when ever competing!
Pilates Abs
July 23, 2008
The following Pilates Abs exercises are just a few that are easy to follow, execute and to begin with so you can get a feel for it.
1) The Hundreds: Lying in a supine position, (on your back) with your knees either bent or legs elevated, extend your arms to the side. Flex your spine (lift the upper body) and quickly pump them up and down for 5 times, exhaling and 5 times inhaling. Repeat this process 10 times for the 100’s! Not easy, let me tell you!
2)Crisscrosses:Lying in a supine position, and spine flexed up, hands behind neck with thumbs at the earlobes, (no interlacing of fingers) Inhale and slowly twist t the right, bringing left elbow to your right knee while extending your left leg. Hold this until you exhale and go back to your starting position. Then repeat on left side! Do 10 reps of crisscross.
3)Rolling like a ball: This is really a fun one and effective as well. Sitting tall, draw you knees into your chest and pull your ankles towards your gluts and lift the feet off the floor, balancing on the gluts/tail bone. Draw your navel to the spine and slowly roll backward leading with the lower back until you touch your shoulder blades, taking care not to roll on your neck. Immediately roll back up. Repeat about 5 times.
Try these three pilates abs exercises to get started and notice results fairly quickly! But, let’s face it everyone, when you really notice the difference is when you stop doing it. Pilates Abs are wonderful for all ages and fitness levels, so no excuses everyone!
