Strength Training! Legs & Glutes

Strength and endurance for those lovely legs and glutes!  

Since your legs and glutes are big muscles, you can use heavier weights OR, you can absolutely use no weight other than your own body weight against gravity!

I like to do the plie' squats as they allow you to keep your weight right over your pelvis and hips and are a bit easier on the back.  Be sure to keep knees and toes in the same direction, knees over ankles and press the thighs back (open).  


Strength Training! Chest Press

Chest press is a good way to strengthen the chest and arms in preparation for push ups!   

You'll need 2 heaveier weights and a small ball to squeeze between the thighs is option.   Place the ball between the thighs, just above the knees and squeeze throughout the exercise.  This helps to engage the pelvic floor and thus the abdominals!


Strength Training! Glutes & Hamstrings

Hi there!  This is my favorite exercise to target the Glutes and hamstrings.  If you put a small ball between your thighs, just above the knee, and squeeze throughout the exercise,  you'll get some great inner thigh work as well!

No equipment necessary.   A small ball and heavy weight are optional.   

Strength Training! Triceps

Firm up those soft under arms! ;0) 

Youll need one heavier weight and a resistance tube anchored to something sturdy.  If you don't have a resistance tune, you could transition to dips or Tricep push-ups (on your knees or against a wall :)) 

Remember, consistency is the key to getting results! 

Enjoy!  :0)

Pilates on the Foam Roller

Work your back, abs, glutes and hamstrings!  Finish with a luxurious stretch!

You'll need a mat, a foam roller (6x36) and a set of weights.

Enjoy!  Let me know how it goes!

4 Quick & Simple Daily Exercises

Exercising every day may seem daunting, yet there are a couple of simple exercises that are quick, simple and far worth the effort!  A little work each day will result in greater gains on the days that you do a "full workout"

Here they are:

1.) Planks: front plank and side planks

  • elbows under shoulders, forearm pressed into the mat
  • on knees or toes
  • "plank" indicates straight and flat body, braced abs, tight glutes and legs
  • hold for 30-60 seconds each -  as you improve, repeat or increase the time

2.) Crunches 

  • feet on floor, knees bent, hands behind head with head resting heavy in your hands
  • inhale to prepare, exhale to lift shoulders off mat
  • initiate lift from the abdominals, drawing the ribs to the hips
  • with improvement, increase difficulty by taking knees over hips, lower legs parallel to floor

3.) Push-ups:  great full-body exercise!

  • hands wide and chest height
  • on knees for beginners and work up to doing it on the toes
  • inhale, bend elbows to 90 degrees, exhale, push up
  • good form is the key!  Do as many as you can with good form, even if it's only 1!  Note where you start and give yourself praise for the improvement that, with consistency, you are sure to see! :)

4.) Back extension:  you've worked the front of the body, now, to keep your body in balance, it's time to work the back of the body.

  • lying on belly, forehead on the floor, arms and legs extended in a small "V", thumbs up
  • inhale, lift right arm and left leg; exhale, lower.  Repeat, alternating sides
  • to finish, lift both arms and both legs and flutter "kick".  

You can do it!!  Enjoy and be grateful for the amazing body with which you've been blessed! :0)