Tuesday, April 15, 2014

Abdominal Stability Ball Roll In for a Flat Tummy!

Target the lower abdominals with the Abdominal Stability Ball Roll In. You'll also tone and tighten the entire midsection with this stability ball ab exercise!

Listen to podcast episode #201 of "Fit Girl: Your Guide to Getting in Shape" on itunes for details on this exercise and more!

Thursday, March 13, 2014

Video: Quickie Leg and Ab Sculpt with the Stability Ball

In this video workout sequence of a Stability Ball Combo, you hit legs and abs quickly and effectively!

This is one of my favorite leg shaping sequences from the DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com). This 5 minute workout hits your hamstrings and abs using the stability ball. Leg curl works the hamstrings, and most people are weak in the hamstrings, which causes lower back and posture problems. If you workout at home, (and some gyms), you may not have access to a leg curl machine, making it all the more important to use this video!

When doing the leg curl, you may have to do one rep, then stop and slowly build your strength to get consecutive reps. Done properly, it is a very challenging exercise!  The plank position targets the core, ie the abdominals and lower back muscles. You pretty much work everything form the neck down! The leg curl is supersetted with abdominal exercises. You get more done in less time! Efficient, effective workouts get you in shape faster than ever! Add this sequence to your routine 2-3 times a week for tighter legs and abs before summer!

Additional info: This DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com) is loaded with workout options! It includes "pre-mix" routines that combine the exercises in various combinations for unique workouts. Plus, you get a "Fit in 40" full body workout.  For more preview clips visit the All In One Workout DVD site and click on Stability Ball Exercise.

See also the Fit Girl Guide Podcast for more topics!

Download the video here. If you are subscribed to this podcast, the video should automatically download for you!

Quickie Leg and Ab Sculpt with the Stability Ball Video Workout

Friday, December 20, 2013

Wednesday, October 2, 2013

Reverse Lunge

The Reverse lunge is a great exercise for the entire leg, as well as the abdominals and your metabolism.   Are you doing it correctly?  Listen to Fit Girl Guide Podcast episode Fit 185 for  more info!

Common mistakes when doing the Reverse Lunge include: 
  • lifting of the front leg heel
  • using the rear leg too much
  • leaning forward 
  • poor posture

Key points to focus on for a good Reverse Lunge:
  • Keep shoulders back and down for proper posture
  • Focus on the front leg, which is your working leg
  • Drag your rear leg, don't use it!
  • Move slowly
  • Keep the heel of the front leg pressed into the floor
Watch the video:


Thursday, September 26, 2013

Triceps Pressdown Sculpt Your Arms the Right Way!

The Triceps Pressdown video below shows you the right way to do this arm sculpting exercise! Always keep your elbows back and stationary! A little stretch at top is ok, but don't go so far the elbows move. Squeeze your triceps at bottom, error on the slow side! Check out the wrong way to do Triceps Pressdowns in episode Fit 153. Use various handles to change up this exercise. It is by far one of the best triceps shaping exercises you can do!

This video is also featured in episode Fit 184: Pressdowns, Actions, Myths Fit of "Fit Girl: Your Guide to Getting in Shape."

Download the video here: Triceps Pressdown

Friday, September 20, 2013

Dumbbell Chest Flye Proper Form and Personal Training

Dumbbell Chest Flye Proper Form and Personal Training Video  is also featured in episode Fit 182: Chest Flye, Compliments, Food Substitutions ofFit Girl:Your Guide to Getting in Shape"

Chest Dumbbell Flat flye proper form and video. Note the positions of the elbows and full range of motion. Keep your shoulders and rotator cuff muscles safe! Are you making any of these common mistakes?
  • Arms too straight
  • Doing a partial range of motion 
  • Using too much weight
  • Doing a flye that looks like a press
  • Elbows rotating toward ceiling (rotator cuff ..ouch!)
Download the video (right click and save as...) and use it in your next workout. I give you instructions on proper form and count to keep your pace smooth and controlled!

Monday, September 9, 2013

Glute Stretch with Stability Ball: Increase Low Back Flexibility, Relieve Sciatica.

Training: This is also featured on podcast "Fit Girl: Your Guide to Getting in Shape, episode Fit 183: Glutes, Guts, and Quick Weight Loss.

Check out the video below (and on Youtube.com/GetFitTV) for a great Glute Stretch with Stability Ball to increase Low Back Flexibility and Relieve Sciatica.

A form of this stretch is also used in my DVD workouts, Ball Sculpt 1: Nothing But the Ball  and Ab Sculpt & Yoga Stretch This stretch is much like the pigeon stretch in yoga.  Using the ball enables a great lower back stretch at the same time. Plus, it's fun to do!

Stretching your glutes is important to the overall health of your back, especially the lower back.
If the glutes are over tight, they can affect the lower back, spine and even your upper back. Releasing the glutes with a solid, focused stretch like this one aids in proper alignment of the legs and hips, as well a release on the low back.  It's all tied together! Sometimes we forget that each muscle does have a specific stretch! Be sure to include this one before and/or after your next weight training or cardio session!