Getting Fit: Take It Up A Notch Part 5 is the last in this particular workout session with our physical therapist Diane Foley. It’s been an exciting journey from start to finish for me. Clearly I’ve gotten stronger and just may reach my goal of being one “hot mama” for the wedding!
Before you start any exercise routine or change your health care regime, please see your physician to make sure you are able, and if anything hurts when you do it, STOP IMMEDIATELY!
Check out the Workout Rules in the first of the series and for quick links to the other exercises, here are the links to Part 2, Part 3, and Part 4.
Let’s get started on Diane’s final 3 exercises:
12. Oblique Sit-Ups
Getting Fit
Advanced: Lie on your right side with hips and knees bent slightly. Place your left hand in front of your body on the ground while keeping your right hand under your head. Perform an abdominal crunch by raising your legs and shoulders up off the ground at the same time, hold for 1 second and return down to the beginning position. Perform each side for 30 seconds.
Newbie: Standing Side Crunch: Stand with your arms overhead. Lift the right knee sideways while doing a right side bend. Try and touch the right elbow to the right knee. Hold for 1 second in the air and return to the beginning position. Perform each side for 30 seconds.
13. Hamstring Curl on the Ball
Advanced: Position yourself on your back with your hands by your side on the ground for support. Place a 55 inch ball under your calves and lift your bottom up in the air until your body is straight. Bend your knees and roll the ball towards your bottom until your knees are fully bent. Now roll the ball away while straightening the legs. Be sure to keep your bottom up and abdominals tight while rolling the ball. Perform this exercise for 30 seconds.
Getting Fit
Getting Fit
Newbie: Bridge with Ball Squeeze: Lye on your back with your knees bent and your feet on the ground. Place a kickball between your knees and squeeze the ball. While squeezing the ball, raise your bottom up as far as your can. Hold the bottom squeeze for 1 second and then lower to the beginning position. Repeat for 30 seconds. Be sure to squeeze the ball between your knees the entire time.
14. Bicycle Abdominal Crunch:
Advanced: Lie on your back with your hands behind your head with the right leg bent and the left leg straight (like your riding a bicycle). Lift your head and shoulders off the ground and rotate your body to the right. Try to touch the left elbow to your right knee. This is an abdominal crunch. Hold this crunch for 1 second and then bend the left knee and straighten the right leg and rotate left. Try to touch the right elbow to the left knee. It is okay if you can’t touch the elbow to the knee. This is normal. Perform exercise for 30 seconds.
Newbie: Perform the same exercise however keep both knees bent in the air. Be sure to breath while performing this exercise. Perform exercise for 30 seconds.
Now you’ve got the entire routine. Let me know your results. Diane, Karen, and I have started our next session with a new series of exercises. It’s even higher intensity. Stay tuned… .
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What is your favorite exercise?