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Archive for the ‘Exercises’ Category

A one arm kettle bell press can help to strengthen your shoulders and your triceps. Begin by standing straight, with your feet shoulders width apart.  Squeeze your abs and bend at the waist.  Bend down and use an overhand grip to grab the handle of the kettle bell with your left hand.  Continue to squeeze your abs and come back to a standing position.  Keep your left elbow close to your waist and lift the kettle bell as if you are doing a bicep curl.  Hold the position when the kettle bell reaches your shoulder.  Place your right arm straight out to the side.  Now squeeze your abs, glutes and thighs and press your left arm up, straight overhead.  Lower your arm to the curled position and repeat for the full number of reps.  Switch arms and repeat the movement for 2 sets of 12 repetitions (on each arm) to start.

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Try this kettle bell exercise that you can do on a balance ball.  First, squeeze your abs and bend to grab the handles of two kettle bells of equal weight.  Be sure to use an overhand grip as you grab and lift them.  Continue to clench your abs tight as you come to a standing position.  Curl both kettle bells, as you would in a bicep curl.  Hold the position when the kettle bells are at the level of your shoulders.  Now sit down on your balance ball, keeping your abs tight and your back straight.  Your feet should be about shoulders width apart.  Now press your right arm up overhead, looking up at the kettle bell.  Lower your arm to the curled position and then press your left arm up in the same way.  It is important to keep your balance on the ball by continuously squeezing your abs, buttocks and thighs throughout the set.  Repeat the exercise for 2 sets of 12 repetitions (on each arm) to start.

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Try this hip drop exercise in order to stretch out your back.  You can start by lying down on your back on a foam roller so that the roller is vertical.  Make sure that your lower back and your glutes are off the roller.  Squeeze your abs and drop your glutes toward the floor.  Hold for 5 seconds.  Now lift your hips until they are parallel to the ground and hold for 5 seconds.  Repeat each movement for 10 repetitions.

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Try these front raises with a resistance band. Begin the exercise by standing in the middle of a band of your choice. Keep your abs tight throughout this exercise. Make sure that your back is straight and that your knees are bent. Your feet should be shoulders width apart. Grab the handles of the band and bring them straight out in front of you. Keep your arms straight and raise the handles until your arms are parallel to the ground. Repeat this movement for 3 sets of 10 repetitions.

For additional information visit personal trainer Flower Mound.