Summertime legs anyone :). Strong toned legs aren’t only sexy but allow you the freedom to enjoy the fun activities of SUMMER! Beach volleyball anyone, hike up in the mountains to see a beautiful waterfall, or a family soccer game?? Give yourself the gift of strong legs so that you can truly enjoy summer to it’s fullest without being forced to “sit out” the fun!
If you missed out on the Part 1 of this DO ANYWHERE leg series check it out here:
SeXy STRONG Legs Part 1
The SeXy STRONG Leg series Part 1 focused on the breakdown of the mechanics of a proper lunge; this week we make the lunges dynamic! This will put more demand on your balance… SeXy STRONG core anyone?
Follow along with this simple DO-ANYWHERE video~
Or these PHOTOS~
- Walking Lunges
- Walking Lunges with Overhead Reach
- Walking Lunges with Knee Pull In
- Walking Lunges with Rotation
- Lateral Dynamic Lunges
Summer Sexy Strong Legs can be yours!! Repeat this series 3-4 times/week followed by 30 minutes of cardio.
This Pilates move is a great way to warm up the body, practice breathing techniques, start circulation flow, and best of all a great way to work the core!
There are 3 position options for this move.
- Hook lying (beginner) knees bent, feet planted on the mat.
- Table top (intermediate) knees up and together, inlined with the hips.
- Straight leg (advanced) legs out a 45 degree angle
Inhale to prepare, exhale curl head and chest up to the bottom of your shoulder blades. Fold forward from upper torso, not your neck! Chin is tucked, looking at your belly button, arms at sides hovering 2” off the mat, fingertips are reaching past your hips. Pulling the navel into the spine, begin pumping the arms up and down in a small range of motion with rapid pace. Inhale 5 breaths while pumping the arms, exhale the breath for 5 while pumping the arms. Complete 20 sets of these (hence 100)
- Pull shoulder blades down and back, away from your ears
- Pull abs up and in. Don’t allow lower abs to ”pooch” out
- Keep neck long. Reach long out of the back of your neck
Things to remember:
- Squeeze knees/inner thighs together
- Visualize pressing a ball under water for arm resistance
- Keep small range of motion on pumping action
- If there is too much pain to keep the head lifted, leave the head down until core is stronger
“What doesn’t kill us makes us stronger?” The old cliche that I have personally said to myself during many rough times in life.
There is so much truth to this. Life can be so so challenging at times but overcoming these challenging times shows us just how strong we really are.
What obstacles have you recently overcome? How did they help you realize your true strength?
The CORE is made up of the transverse abdominus, pelvic floor, diaphragm and the multifidus muscles. There are 4 layers which make up the abdominal wall:
- Transverse-Deepest layer, shrinks diameter of waist
- Internal Obliques-used for side bending and rotation (muscles face up)
- External Obliques-used for side bending and rotation (muscles face down)
- Rectus Abdominus-6 pack muscles
All of these muscles, as well as the pelvic floor, diaphragm and multifidus create a ‘cage’ of strength. When the CORE is weak, stabilization is impaired which causes loss of balance, achy back, and poor posture.
When working on abdominal exercises you consistently want to think about pulling the navel to the spine and pulling the abs up and in. Doing so will prevent a lower ‘pooch’ of the abdominal from happening. When doing exercises lying on your back, work from neutral spine. Think of pressing your tailbone into the floor, as well as the back of your bra strap (think of your stomach as a clock, the bra strap being 12:00 and the tailbone being 6:00), keep the ribs closed together as if wearing a corset, and let the lower back keep it’s natural curve. This will take practice but doing ab work this way not only strengthens the CORE but the back as well. If one imprints the spine the work stays in the abs but never challenges the back. Lower back problems come from weak abs!
In Pilates strength is built from the inside out, every movement begins through the CORE and flows outward through the limbs. Challenging your muscles this way builds your back, abdominals, and pelvic floor to act as stabilizers for the rest of your body. Once the CORE is built up all other work will become more efficient, not only in Pilates movements but in everyday living.
I am so excited for this new update for NoStove.NoOven.NoProblem!!! Christy Sullivan will be joining us for some exciting guest posts!
Christy is a certified Pilates instructor and our meatless foodie expert!
Every Tuesday Christy will be bringing you great educational Pilates info, exercises and delish recipes! The fun starts tomorrow!
It’s summer! And with summer weather we all want to be rocking our shorts! Are you happy with your legs? Would you like to add some tone to those legs?
Plus with stronger legs you will have no problem with those summer hikes and bike rides along the beach.
The secret to getting the legs you really want is good old fashion strength training. You can try the fancy creams, lotions and potions but for long lasting results you are going to have to put some work in!
Today we start with the basics. We will be going through lunges in all 4 planes of motion. These can be done ANYWHERE and without any EQUIPMENT… during this beautiful weather I prefer taking my workouts outside (in fact to even save some $$ sometimes I will even freeze my gym membership for the summer!).
Complete all 4 of these variations 3 times thru. Great news- you will be done in under 20 minutes! Repeat this series 3-4 times per week.
Follow along with this short video or the photos below!
Check out these easy to follow photos, complete 10 reps per leg per exercise- repeat 3 circuits
- Forward Lunge
- Lateral Lunge
- Reverse Lunge
- Rotation Lunge
Check back in 2 weeks for the Dynamic Lunge Sequence!
Lunges Part 2
It’s officially the first week of June. In these hot days of summer I find my mouth watering at the sound of the neighborhood ice cream trucks. I remember as a kid during summer break saving up each week for treats from the local ice cream truck. Drumsticks, Big Sticks, Ice Cream Sandwiches, that crazy Strawberry Shortcake flavored ice cream bar…. I would jump for any of these. As I got older I realized just how not-so-good these sweet treats were for your body. I tried to give them up all together and well… that just was not very fun! But after eating so healthy I would feel terrible just 30 minutes after eating one of these delectable treats.
There had to be a solution! And I found several :). After much experimentation in the kitchen… I have found the simplest have been the best! This is one of my favorites especially for an after dinner treat!
The Chocolate Peanut Butter Stuffed Banana!
- 1 banana, sliced length wise
- 1 tablespoon all natural peanut butter (you can use any nut butter)
- 1 tablespoon semi-sweet vegan chocolate chips
- Spread peanut butter on one of the banana slices.
- Drop chocolate chips on the peanut butter.
- Cap with the other banana slice.
- Wrap in foil.
- Freeze at least 4 hours or until banana is hard and frozen.
- Slice banana into bite size pieces.
- Enjoy. Store leftover slices in foil, zip lock, or Tupperware in freezer.
Now when I hear the ringing of the local ice cream truck instead of running outside I run to my own freezer :).