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Archive for the ‘Exercises’ Category

This type of kettle bell exercise can help to strengthen your arms as well as your chest. Begin by holding a kettle bell in your right hand.  Tighten your abs and sit down on a bosu ball with your feet placed shoulders width apart.  Now lift the weight to your shoulder.  Be sure to keep the handle straight so that the bottom of the kettle bell points toward the ceiling when it reaches your shoulder.  Now lower the weight to your side and repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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Try this kettle bell exercise. Begin the exercise by holding a kettle bell in each hand. Squeeze your abs tight as you sit down on a balance ball. Your legs should be placed in the shape of a V. Sit straight up and squeeze your abs, glutes and thighs as you curl the weight in your right hand to your shoulder. Now, press it up above your head. Lower the weight to your shoulder again and then to the floor. Now repeat the same motion on your left side. Repeat this pattern for 2 sets of 12 repetitions to start.

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Here is an alternative to the squat/row exercise.  Begin by holding the kettle bell with your right hand.  Stand with your feet shoulders width apart and bend at the knees to do a squat.  As you squat, let the weight fall to the floor between your legs.  Now, as you come to a standing position again, squeeze your abs as you bend your arm to lift the weight to your chest.  Your elbow should extend out to the side as you lift the weight.  Repeat the entire motion for 2 sets of 12 repetitions (on each arm).

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Here is an alternative to a toe touch exercise that can be done with a foam roller.  Start by standing up straight with your feet a few feet apart.  Your toes should be pointed forward.  Hold the foam roller at each end and keep your arms straight.  Tighten your abs as you raise your arms up over your head.  Now bring your arms down and bend at the waist.  Stretch your arms and lower the roller down as if to touch your right foot.  Raise the roller back up over your head and bend down as if to touch your left foot.  Then bring it back over your head again.  Repeat the pattern for 2 sets of 10 repetitions to start.

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Try these leg lifts using an 8” ball.  Start by lying on your belly on the floor.  Place the ball under your body at your waist.  Keep your arms straight and at your sides.  Your legs should be extended behind you with your toes on the floor.  Squeeze your abs, your glutes and your thighs to lift your left leg, keeping your balance with your right leg.  Now lower your left leg and repeat for 12 repetitions.  Switch legs and repeat the motion for 12 more repetitions.

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