7. Stability Ball Crunch- Lie on a stability ball with the small of your back on the ball. and your feet on the ground with feet and knee's shoulder width apart. Put your hands behind your head but make sure you don't pull on your neck to make the motion happen. The movement needs to generate from your core, not pulled from your neck. Exhale, and pull your neck, shoulders and back off the ball in a curling motion. An imagery they use in Pilaties is that you are curling over the top of a beach ball. Hold for a second at the top, then curl back down slowly, working as much through the core muscle group on the way down as on the way up.
8. Stability Ball Hamstring Curl- Lying in the floor, place a stability ball with your heals securely in the middle, on the top. You'll be in a downward slanting plank, core engaged. Slowly draw your ankle toward your bottom. You'll feel a muscle engagement up the backsides of your legs. Return to the start position.
9. Standing Triceps Extension: Wrap a flat band around one hand. Wrap the other end of the band around the other hand ( you will have to play with the distance between your hands depending on your strength/mobility capabilities). Motion your one hand above your head in the back and the other hand besides the small of your back. Pull in opposing directions. Hold at the opposite point, and return to start.
10. Seated Band Row : Sit on the floor with legs extended in front of you. Wrap a tube or band once around your feet, or if it's too short, just make sure it will no pop off the top of your shoes. Hold the handles, and pull toward your navel. Keep your elbows close to your torso, holding at the backside of the motion. Return to start.
11. Band Crunch: Secure your band or tube under a door, or around a secure pole ( furniture won't work unless its a super heavy table). Lie on your back head facing away from the source that you wrapped around. Grasp the ends of your tube and keeping your hands by your ears, curl up and over toward your feet. Hold at the top and return to start.
12. Stiff -Legged Band Dead lift: Wrap the tube or band around your feet, and step down on the tube. Grasp the tube (shorten the length around your shoes to create a challenging exercise), with a flat but not hyper-extended back, with your head in alignment, raise up from a hinged- forward position. Squeeze your gluts at the top and return to the bent over position. Don't lock your knee's at the top.
You only get as much from these, or any other exercises, as your willing to put into it. If you feel a sharp pain, STOP. Pain does not mean your working harder. Check your form, or stop the exercise and seek advice from a Doctor ( use the YourCity.MD pain page and One-Click Relief Center for recommended doctor's names) If you want to see faster results, you have to do the exercises correctly and methodically!
10/6- Wednesday Workout :
Elliptical machine- 4.08 miles ( with 2 pound hand weights on)
Strength train- legs (gym)
Leg curl- 47lb
Leg extension- 31 lb
Abductor machine 20 lb
Adduction machine- 20 lb
Walking lunges 40/40
Smith machine squats-50 lb
Calf raises- 25 lb
10/6- Wednesday Food Diary:
Breakfast-
1/2 cup yogurt, 1/2 cup strawberries, blueberries, 1/4 cup protein cereal(140 cal.)
A.M. Snack-
Pro nos protein shake(145 cal)
Lunch-
Salad- 2 cups romaine, 4 cherry tomatoes,1/4 cup organic black beans, 1/2 yellow pepper (70 cal.)
P.M. Snack-
Non fat soft serve with peaches( 120 cal)
2 Apples (130 cal)
Dinner-
5 oz Tilapia(100 cal)
1/2 cup brown rice (150 cal)
1 cup brussel sprouts with carrots( 75 cal)
Dessert-
Apple cupcake (very small)(89 cal)
TOTAL CALORIES-1332
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