Happy Fitness day to you! So as always, I completed another one of my fun workouts which consisted of 90 minutes of cardio combined with weight training, core work and foam rolling. Feeling great and have already been outside today enjoying this beautiful 80+ degree day with my son! Now, I want to talk about my 5 favorite exercises for two different areas that my blog followers have asked me to speak on...ready? Let's do it!
Okay, almost every woman I speak to who has had kids, never had kids or are considering having kids has asked me "how do I get my abs back?! How do I tighten my abs so I look great in my bikini for Spring Break?!" Well, I am going to tell you the FFF's...Five Famisha Favorites!
Counting down from #5...Ball Crunch, sit on a physio ball (45cm, 55cm, 65cm are the three different sizes and an average height female should be on a 55cm and a tall woman who is 5'9" to over 6 ft like myself should choose the 65cm ball) and walk yourself forward making sure the ball placement is at mid-back. Place your hands gently behind your head supporting your neck or cross your arms in front of you and gently crunch your abs up. Imagine you are pushing your belly button back into the ball as you crunch up.
#4...Bicycles...lay on the floor in a supine position (facing the ceiling/sky) and gently support your neck. Bring your left knee in to touch your right elbow and switch to right knee to left elbow. The straighter and lower your legs are to the ground, the harder you are working your abs. I love these because they target your oblique (side of your abs) muscles...and helps you get rid of those love handles! If you have lower back issues, then raise your straight leg up so it isn't parallel to the floor.
#3...Prone-iso abs...otherwise known as a PLANK. Lay down in a prone position (facing down), bend your elbows and support yourself on your forearms with your hands comfortably in a blade position. Keep your legs straight and bring your body up on your toes, lower your hips down and ENGAGE your abs...ie: pull your belly button to your spine and hold. If you are doing this exercise for the first time, then do it in a modified position on your knees. Start off with 3-6 sets of 10 second holds eventually working your way up to 30 second holds.
#2...Side Planks...same as the plank above except this time, you're on your side. It's the same principle, bend your arm while lying on your side. Bend your elbow and gently bring your hips up off the ground, open your shoulder up so that your body is in a straight line and hold. Modified is dropping your lower leg down and keeping your top leg straight....ENGAGE your abs. Hold each side for 10 seconds each (3 sets each) working your way up to 30 second holds.
#1...My ALL TIME FAVORITE is....the Full Extension Plank. Straighten your arms out with your shoulders over your hands, with your hands flat on the ground and go up on your toes...lower your hips, ENGAGE your abs, squeeze your glutes and hold. I LOVE THIS ONE! It is such a powerful position because you can feel your shoulders working and everything feels great! Hold this full extension plank for 10 seconds working your way up to 30 seconds and do 3 sets. Eventually, you can progress this and the other planks listed by lifted your legs, alternating legs, alternating arms, etc, etc.
The 2nd bodypart highly requested is...ARMS! Let's face it girls...and guys, SPRING is pretty much here! At least if you live on the West Coast it is...in Arizona, it's 83 degrees today. With this type of weather, you WANT to be wearing your cutest tank top or t-shirt. So let's get those arms ready to be SEEN!
#5...Shoulders, believe it or not, if you sculpt your shoulders the rest of your arms will look fabulous! So that makes me go to one of my very favorite exercises which is: Lateral Raises. Grab 2 1/2 to 5 lb dumb bells OR if you don't have weights...grab 2 bottled waters and put one in each hand. Standing with your shoulders back and your abs engaged, slowly raise your arms (which are straight but slightly bent) out to your sides up to shoulder height and gently bring them back down to your side. Do no less than 15 reps for 3 to 4 sets...this will target your deltoid muscle which is the "cuff" part of your shoulder that shows definition in your arms.
#4...Push-ups, yep you read it...PUSH-UPS! If you are a beginner, then go to the easiest type which is go wide and on your knees (which is called modified push-ups, but do NOT cross your ankles). Why are push-ups so great you ask?! Well, they not only sculpt your arms, but they also sculpt your chest AND back plus your abs are working too! So bring your arms out wider than your body and bring your body down with your face almost touching the floor and exhale as you push yourself back up. Do NO LESS than 10 reps...but if you can, shoot for 15 reps...3 sets!
#3...Bicep curls, grab some free weights OR bottled waters and stand with your feet hip width apart. In a smooth motion, bring both arms up in which the weights touch your shoulders in front and go back down to a full extension. Exhale as you curl up, inhale as you bring your arms down. Do 3 sets of 15 reps...if you really want to TONE up, go for 20-30reps...but if you're a beginner, then do at least the 15reps.
#2...Tricep dips, grab a chair...now sit on the edge of the chair with both arms behind you and roll your shoulders back and RELAX your shoulders. Walk yourself out in front of the chair and with your knees bent slowly dip your body down and bend your arms where your arms are now in a 90 degree angle and push right back up. This will take care of that JIGGLE that everyone FEARS having when they wave to someone. DIPS ARE THE ANSWER MY FRIENDS! I love them and they work! So grab a chair and do 3 sets of 15-20 reps...enjoy those tight and tone arms.
#1...Finally, my all time favorite arm exercise are CROSS PUNCHES. Stand with your feet hip width apart and go into a slight squat position. Bend your arms and bring your hands which are in fists up to your face...now CROSS PUNCH while keeping your body facing forward and your stance in a slight squat do your air punches crossing them in front of your body. For beginners, do 3 sets of 20 each side (40 total) and for NON-beginners do 3 sets of 50 each side (100 total)...and after 3 weeks, all I have to say to you is...YOU'RE WELCOME! ;-)
I hope you enjoyed today's 5 top exercises for your ABS and ARMS...start these exercises TODAY. Please feel free to share with me any difference you see in your body and how you're enjoying incorporating these into your workout routines. I've got many more, but once again wanted to give you my FAVORITE 5 for each body part requested by my followers.
Today's video gets you OUTSIDE and MOVING with your kid(s). If you have gorgeous weather, then enjoy it by doing something good for your health and fitness. Remember, exercise can and should be fun...so do it!
Thanks for reading and watching! Feel free to share your comments and ask any questions you may have. Also, as I say every week...JOIN TODAY as a follower if you haven't done so yet. Remember...FITNESS IS FUN!
As Always...Stay Fit and Happy!
Famisha :-)
Hi,
ReplyDeleteI have a quick question about your blog, do you think you could email me?
David