Fitness is a way of life for me. I grew up playing sports and workout on a regular basis. I am not one to go to the gym and love to exercise at home. I get my cardio by going on daily hikes/walks with my dog and make sure to keep my muscles toned by doing different workouts everyday. I don’t like doing the same routine all of the time, so I am always looking for new moves to keep me from getting bored and couldn’t wait to meet with Heather Hagan, a personal trainer at Silver Mountain Sports Club to learn a few new exercises just in time for the Summer. Heather said most people like to get results quickly, so she wanted to teach me exercises that get a lot of muscles moving, burn a lot of calories and tones. To get fast results she recommends to get at least 30-40 minutes of cardio before you start these workouts and to do 3 sets of 10-12 reps of each. She also said about 75% off weight loss is your diet, so if you want to lose weight make sure you eat healthy as well as workout regularly. Below are the three exercises Heather taught me that I can’t wait to do at home.
What do you do to workout?
Begin by lifting your hips off of the ground, engage core and glutes to keep the ball balanced. Place your feet on top of the ball and your hands at your sides for stability. While keeping your hips high hinge one knee towards your chest and march one foot off of the ball with control. If you are unable to keep the ball in control you can place it against the wall or have someone hold it.
With this exercise you are simply transferring the ball from your hands to your feet. Lie down on your back on the mat with the ball in your hands over your head and legs straight out. Take a deep inhale to set core and lift arms and legs while exhaling and transfer the ball from your hands to your feet. Keep your arms and legs completely straight as your lifting a lowering. If you have lower back problems or would like to do an easier version you can bend your legs when you are lifting and lowering.
Start by facing the mat with your hands on the floor and fingertips nice and wide. Place your feet on the ball with your shoelaces down and lift your body up into a plank position. Engage core muscles and pull the ball in and then back out. Lift one leg and then do a push up. Pull the ball in again, back out, lift your other leg and finish with a push up. If you would like an easier version you can bend your knees on the mat for added stability when doing the push up or ask a friend to hold the ball while moving in and out.