Wednesday, June 26, 2013

Core Workout with the Leg Roll!

This week my family is headed to the Bartlett family get-together where the cousins get to run around and play together, the grandparents are in heaven because they are will the whole clan, and us parents (hopefully) get to relax a little (ahhhh).  During this trip I know there will be lots of physical activities: swimming, hiking, and games of tag (to name a few).  Although these are not the traditional workout, they will definitely be doing just that: working us out!  With all of warm summer days ahead, I encourage all of you to try out a few of these fun activities; just make sure you actually do them hard and fast enough to get your heart rate up a bit!  Getting out in nature to exercise will not only be good for your body, mind, and spirit, it will also be a lot of fun.

That said, if you’re camped out inside or watching movies with the family, try out this core toning exercise; you can lie down, “relax”, and still be working on those great abs!

Leg Roll
NOTE:  You ideally want to use an exercise ball; if you don’t have one, you can modify by putting your legs up on a sofa (but it will be a bit more challenging).

Start by lying on your back, arms extended out from your sides.  Pull your belly in while pressing your arms and palms into the floor to support your lower back; this will also activate more muscle groups, giving you a better whole body workout.  Maintaining this position, bring your feet up to the sides of the ball.  Think of squashing the ball by pulling your legs together to activate your inner thighs.  Take a deep breath in as you twist your legs and hips to the right (rolling the ball with your legs); exhale and return back to your starting position.  Inhale and twist to the left, rolling your right hip up; exhale and return back to your starting position.  The farther you roll the more core and stabilizing muscles you will use.  Remember to use your arms for balance and support.  Go for 3 sets of 10 – 20 repetitions (right side, left side = 1 repetition).
Have a great week!  Remember to keep moving your body (and having fun) whether you’re inside, or outside.

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