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Archive for the ‘Exercises’ Category

To do a quad exercise on the foam roller, start by lying down on the floor, on your belly.  Place the roller under your thighs, horizontally.  Let your toes rest on the ground during this exercise.  Now use your arms to lift your body until it is at a 45 degree angle with the floor.  Use your arms to roll your thighs back and forth over the roller for 20 seconds.  Now lower your body and rest.

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Try a high row using a barbell.  Begin by picking up a barbell without any added weight.  Stand with your feet about 2 ft. apart and make sure to squeeze your abs throughout the exercise.  Your knees should be slightly bent as you lift the barbell up to the level of your chest.  Always keep the barbell close to your body.  Now lower the bar until your arms are straight again.  Repeat these movements for 2 sets of 10 repetitions.

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Good morning exercises help to strengthen your legs and your abs.  To begin, stand with your feet about 2 feet apart.  Keep your abs tight and place a barbell (without any added weight) behind your head.  Hold the bar up with your arms and your shoulders.  Now bend forward at the waist until your torso is parallel with the ground.  Rise and come to a standing position again.  Repeat this movement for 2 sets of 8 to start.

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Do some legs lifts today.  They don’t require any equipment at all.  Start by lying on your side with your body straight and your head propping up your head.  Slowly raise your top leg to a 45 degree angle and then slowly bring it down until it almost touches the inner part of your other leg.  Repeat this motion for 3 sets of 12 repetitions.  Now switch sides and in the same position, repeat the motion again for 3 sets of 12 repetitions.