These exercises will take you less than 10 minutes. Have the kids try too!
Exercise Ball Spins
Take your stability ball outside. Place your arms down on the ball with your legs extended behind you. Rotate the arms clockwise then counterclockwise 10 times and end moving the ball forward and back 10 times. Always remember to keep your chest off of the ball. This is a great exercise for core / upper body strength and it’s not easy, but it’s fun.
Place two objects such as cones, tennis balls cans, foam rollers or even toy trucks about 3 feet apart and run between and around the cones in the direction of a Figure 8. This is a great exercise for footwork. Do this for about 2 minutes.
Place a stretch band around your ankles and walk sideways across a tennis court, field, playground or your yard. Remember to have your feet facing forward and your hands on your waist. This is a great exercise for your glutes.
Plank w/ Hip Abduction
Get in a plank position and move one leg away from your body and to the side while balancing on your arms and stationery leg. This is a great exercise for core / leg strength. Do 1-3 sets of 10-15 reps on each leg. Kids will laugh as they try to keep their balance!
Exercises from Ryan Krane , a certified corrective exercise specialist and fitness consultant (and Dad.) Sign up for his newsletter at www.ryankrane.com
About the Author: Ryan Krane is a fitness consultant and certified Corrective Exercise Specialist (CES.) With corrective exercise training, Ryan helps clients return their bodies to perfect postural form. Ryan developed and utilizes The Krane Training Method™ to help chronic pain sufferers address and eliminate recurring body aches through expert-designed flexibility, posture and strength training. After years of working with clients tormented by various pains, Ryan has found that this method successfully helps patients Move Better, Feel Better and Live Better. read more →
Back Arch for the Perfect Booty Arch
Here is my tip to get your bottom looking right and your back legs tight.
STEPS: What you will need: 1 chair, a mat.
Lay flat on your mat, bend and raise your legs at 90 degree angle, and place the middle of your calves on the edge of the seat for comfortable alignment between the chair and distance to your butt.
Now, place you feet on the edge of the chair and slowly raise your torso using your leg strength by arching your back. Slowly raise your buttocks up and down for a count of ten and repeat. You will feel the burn in your hamstrings and buttocks.
Swimsuit Ready Challenge
This exercise is part of our Swimsuit Ready Challenge (April 2-30, 2012). Do this exercise and comment below “I did this!” to be entered to win our $100 and $50 giveaways. You may enter up to one time per day through April 30th.
Also – be sure to share this on Facebook, Pinterest and other sites to let your friends cheer you on or – better yet – join in on the challenge so they can hang out on the beach with you this summer! read more →
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