Holiday Fitness Program (Don’t lose focus just because it’s Holiday Season!)

You're busy, you're stressed, it's chilly out ... so why not just take a break from your fitness program until the New Year? Sure, you can always come up with an excuse not to exercise. Slacking off on your fitness program during the holidays will only leave you with more pounds -- and more stress -
- come the New Year. Trying to stick to an exercise program this time of year is difficult for many people, so here are some suggestions to keep you motivated and disciplined.

The first step, is acknowledging the holidays probably will affect your exercise program to some
extent so make adjustments that will help you stay fit during the season. For example, if you usually
take exercise classes only offered at a certain time, skip the classes and take a hike or go to your
local gym and work out on the treadmill, elliptical or do circuit training. Any amount of exercise is
better than none at all.

Take an honest look at your schedule, and instead of trying to squeeze exercise into your schedule,
take other things out. The goal is not to do more (as we all have a tendency to do this time of year),
but to do less, but do it all well. Squeezing too much in at this time only leaves you frustrated,
anxious and then not sleeping well. Whether or not you already have well-established exercise
habits, make sure you actually schedule time into your day for your exercise. Physically add it to
your calendar so that you don’t lose site of your workout routine. Missing a work out is like missing
an important meeting with a client.

Eating more than usual around this time of year is typical, but it also means staying with your
exercise routine is especially important. Strive to add an extra workout session or two whenever
possible. Not only will this make a difference physically, it will mentally remind you that your No. 1
objective is to lose weight and to stay healthy.

Be Flexible and Mix It Up

Here are some tips for staying fit during the time-crunched, temptation-packed holiday season:

Be flexible when your days get busy, Instead of simply blowing off your 5 p.m. trip to the gym
in favor of an office party at the same time, wake up an hour early and walk or jog before work
or fit a brisk walk into your lunch hour.

Mix up your routine to avoid boredom. If you usually run four days a week, try running once,
doing the elliptical once, and lifting weights twice. The novelty of the new exercise will hopefully
be a stronger motivator than the 'need' to do something else during your normal exercise time.
Muscle confusion also burns more fat.

To save time, combine exercise and family commitments. For example, hauling the kids up a
hill a few times can make a sledding trip as beneficial as a jog. Taking the family cross-country
skiing, or on a hiking will provide exercise as well as quality time.

Book a long weekend getaway at a warm destination for January or February. This will
motivate you to keep exercise a priority. When you're tempted to slack off, envision yourself
looking good on the beach.

Create a holiday wish list for one or more improved body area(s), Keep your discipline
constant.

Be ready for the mistletoe!!! People are attracted to a strong, healthy body. Your confidence
will show if you've been keeping up with your eating and exercise habits. PUCKER UP!!!

Creating a home workout routine for those times you can't make it to the gym. Crunches,
push-ups, and many other exercises can be done without any gym equipment.

Increase your time management skills over the holiday season. Organize your day the
evening before. Prioritizing your tasks beforehand will help you find time to exercise. Each
week, make it a priority to fit in three exercise sessions.

Walking is an exercise that can go anywhere, from the woods to the mall. Always have a pair
of running or walking shoes with you, and a clean pair of socks.

Ask for Personal Training for Christmas. valeriestrunk@yahoo.com or 860-928-9218

Until next time, stay fit, stay strong and stay healthy.

Val is a certified personal trainer at Midtown Fitness and Martial Arts in Putnam    
(www.midtown-fitness.com for more information)

20 Animated Dumbell Exercises

Animated Diagrams

Dumbbell exercises form an integral part of most strength training programs. They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance.

Why Free Weights?

Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. The downside of this very strict movement is that while some muscle groups will become significantly stronger, other, smaller muscles are neglected.
The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly. Although resistance machines can be adjusted, such as the seat height for example, the movement pattern is still largely governed by how the machine is built.
Athletes typically favor dumbbell exercises over machines as they can replicate sport-specific movements more accurately. They also know that they will develop a more balanced physique and structure if most of their routine employs free weight exercises.

Exercises By Muscle Group

The dumbbell exercises below have been divided into the major muscle groups of the body. There are literally an unlimited number of routines you can put together with just a handful of these exercises. The first step is to determine an outcome - general fitness, increased muscle mass, strength endurance, improved athletic performance for example. Not only will this dictate which dumbbell exercises you select it will also dictate the weight and number of sets and repetitions you choose.
For sample weight training programs that focus on different elements of strength see the main strength training section.

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Chest Dumbbell Exercises

Flat Chest Presses
1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.

Incline Chest Presses
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Flat Chest Flies
1. Lying flat on bench, hold dumbbells directly above chest.
2. Bend elbows slightly and maintain throughout the exercise.
3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Incline Chest Flies
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

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Shoulder Dumbbell Exercises

Seated Shoulder Presses
1. Sit upright on bench with dumbbells over head. Make sure back is flat.
not 2. Lower dumbbells slowly to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up and repeat.

Lateral Raises
1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
3. When arms are parallel to floor, slowly lower back and repeat.


Reverse Flies
1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
3. When arms are parallel to floor, slowly lower dumbbells back.


Front Raises
1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.

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Back Dumbbell Exercises

Dead Lifts
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Bend lower back and knees to lower the weights down your legs. Back must remain flat, lower back should be arched inwards slightly. Keep head up throughout exercise.
3. Stand upright using lower back and legs, maintaining flat back and keeping your head up.

Single Arm Row
1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.
2. Hold one dumbbell with arm extended.
3. Raise dumbbell up to your midsection keeping back still throughout movement.
4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.

Lying Bent Over Rows
1. Lie face down on a flat or slightly inclined bench. Hold two dumbbells and let arms hang down. 2. Pull dumbbells up towards chest.
3. Slowly lower dumbbells back down and repeat.

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Trapezius Dumbbell Exercises

Upright Rows
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping dumbbells close to body, raise them to chin.
3. Hold for a count of 2 and slowly lower to start position and repeat.

Shrugs
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping arms straight 'shrug' shoulders as high as possible and hold for a count of 3.
3. Relax and repeat.
4. Do not roll shoulders backwards as you shrug up.

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Biceps Dumbbell Exercises

Decline Seated Bicep Curls
1. Adjust bench to a 45 degree incline.
2. Hold dumbbells at sides. Arms should be fully extended.
3. Keep elbows close to body and curl weight up by bending elblows.
4. Slowly lower dumbbells and repeat.

Hammer curls
1. Stand upright with dumbells at sides.
2. Turn palms inward so they face body.
3. Curl dumbbells up slowly keeping your elbows close to sides.


Preacher Curls
1. Set bench so back rest is approx 45 degrees.
2. Stand behind the bench. Holding dumbbell rest back of upper arm on back rest, arm fully extended.
3. Keep back of upper arm against back rest and curl dumbbell up towards face.
4. Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of reps before switching arms.

Concentration Curls
1. Sit on edge of bench with feet flat on the floor.
2. Holding dumbbell place elbow on inside of thigh, just above knee.
3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
4. Slowly lower the weight and repeat for desired number of reps before switching arms.

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Triceps Dumbbell Exercises

Overhead Triceps Extensions
1. Stand upright, feet shoulder width apart.
2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
3. Slowly let elbow fold so dumbbell is lowered behind head. 4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

French Presses
1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.
3. Extend both your arms back to start position and repeat.


Triceps Kickbacks
1. Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.
2. Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.
3. Extend elbow so entire arm is parallel to ground.
4. Slowly return to start position and repeat for desired number of reps before changing arms.

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Leg Dumbbell Exercises

Half Squats
1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
3. Keep back flat, lower back slightly arched inwards and head up.
4. Return to upright position and repeat.

Dumbbell Lunges
1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
3. Push off with front foot to return to starting position.
4. Repeat for the desired number of reps and change legs.

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Calf Dumbbell Exercises

Single Leg Calf Presses
1. Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.
2. Stand on one foot on edge of bench frame.
3. Stand up on tip toe using free hand to balance yourself. Do not to push yourself up with your hand.
4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.

Seated Calf Raises

Lift weights or Skip It?

Scientists have discovered the elixir of youth - except it isn't an elixir at all.

One of the things that makes people feel old is that their muscles get weak, they get clapped out. It's called sarcopaenia, and it's one of the reasons why elderly people end up in nursing homes or under major care.

Scientists have discovered that one of the reasons for this muscle weakness is that the energy factories inside cells – mitochondria – become clapped out themselves, they become damaged by free radicals.

Researchers have found a way of reviving mitochondria but it's actually a way of hoovering them up. They've found that if you stress muscle, the muscle hoovers up old mitochondria and replaces them with new ones.


And one of the best ways of stressing muscle is actually progressive weight training, and it seems to work. They also found that if you added the performance-enhancing compound creatine to the training people's muscles performed even better.
What they haven't discovered is how to fix up the mitochondria in wrinkles, but when they do, I'll be the first to tell you about it.

10 good reasons why women should stay away from weights

Put it down, woman!

1. You might break a nail.
2. You could even bruise a male ego or two.
3. You’ll eat properly and still be able to lose fat. Work of the devil!
4. You’ll look more like an athlete and less like a runway model. Skeletal is sexy, right?
5. You’ll be able to lift heavy things without asking a man for help, thus upsetting the balance of the universe.
6. You will be seen in public without high heels.
7. You’ll grunt, sweat and feel sore. So unladylike!
8. You’ll be proud of your pert bum instead of being self conscious about it like a normal woman.
9. You’ll be more active and confident instead of sitting around looking pretty. What are you, some kind of feminist?
10. You’ll be stronger, leaner and sexier – and we all know where that can lead!

70 BODYWEIGHT CORE EXERCISES

Bodyweight Ab exerises

Exercise

V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position. Trainer's comments:

Full Sit Up 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments:

Hanging Hip Raise 1) Grab onto bar and hang from the bar with your arms straight. 2) Start position: bring knees up with hip flexed at approximately 90°. 3) Keeping back firmly pressed against back support, slowly lower legs. 4) Return to start position. 5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement. Trainer's comments:

Lumbar Roll 1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent. 2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor. 3. In a controlling manner bring your legs back up to the starting position. 4. Repeat with the other side. Trainer's comments:

Single Leg Plank Raise 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and then return to the starting position. 3. Repeat this movement for the desired repetitions alternating back and forth between legs. Trainer's comments:

Stick Crunch 1. Start by lying on your back with your legs bent to 90 degrees. 2. Holding a stick or broom handle with both hands reach up and crunch towards your feet. 3. Slowly return to the starting position and repeat for the desired repetitions. Trainer's comments:

Power boat pose 1. Start by sitting on the floor and extending your legs and arms. 2. Lean back keeping your legs straight with your arms extended in front of you. 3. Hold this balanced position maintaining proper positioning for the desired time limit. 4. Rest and repeat for the desired repetitions. Trainer's comments:

Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body Trainer's comments:

Rollouts with Ab wheel 1. Start by sitting on your knees and placing your hands on the ab wheel. 2. Proceed to roll out with the ab wheel until your body is parallel with the floor. 3. Using your arms pull yourself back up to a semi-upright position. 4. Repeat for the suggested repetitions. Trainer's comments:

Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments:

Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Hold this position for the recommended number of reps. Repeat with the other side. Trainer's comments:

Oblique Abductor Raise 1. Start by getting into a lateral plank pose with your hips off the ground. 2. Your only ground contact points should be your feet and elbow. 3. Holding this position raise your outside leg keeping it straight until you reach full range of motion. 4. Return your leg to the starting position and repeat for the desired repetitions. 5. Switch sides and repeat. Trainer's comments:

Reverse Crunch Scissor Kicks 1. Start by lying on your back with your legs perpendicular to the floor. 2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor. 3. Lift your leg back up and then repeat with the other leg for the desired repetitions. 4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor. Trainer's comments:

Single Leg Plank Pose 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and hold this position for the desired time. 3. Once the time has been met return your foot to the ground and repeat with the other leg. Trainer's comments:

Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments:

Straight Arm Modified Crunch 1) Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body. Trainer's comments:

Vertical Hip Raise 1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down. 2. Start position: bring knees up with hip flexed at approximately 90°. 3. Keeping back firmly pressed against back support, slowly lower legs. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement. Trainer's comments:

Pushup Medicine Ball Bridge 1. Get on your knees and place hands on a medicine ball. 2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3. Hold for the recommended number of seconds. Trainer's comments:

Janda Sit up 1. The performance of this exercise is done by sitting in a normal situp position feet flat on ground but vigorously tightening hamstrings and glutes. 2. This will cause the hip flexors to be inactivated in a process called reciprocal inhibition which basically means that opposite muscles to the contracted ones will relax. 3. As you begin the exercise fill your lungs with air and in a slow three to five second count ascent, slowly exhale. 4. Return to the starting position and repeat. Trainer's comments:

Leg Raise Pike 1. Start by holding a high bar with your body outstretched completely. 2. Proceed to raise your legs up and touch your feet to the bar. Keep legs as straight as possible. 3. Do not swing during this motion. Your upper body should stay relatively quiet. 4. Return to the starting position and repeat. Trainer's comments:

Plank 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet. 2. Hold this position keeping your body parallel to the ground for the required time. Trainer's comments:

Prone Plank Rotation on the ball 1. Start by placing your shins on top of the stability ball and getting yourself into a pushup position. 2. Keeping your body in a tight straight line rotate your legs so that the ball is now on the side of one of your legs. Your hips should be twisted compared to your upper torso. 3. Proceed to return to the starting position and repeat with the other side. 4. If this is too difficult to control and balance at first then move the ball up towards your thighs and complete the movement from there. When you have more control then move the ball back down towards your shins. Trainer's comments:

Pushup with rotation 1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head. 2. Proceed to complete this same movement with the other arm. Then return to a normal pushup. 3. Complete this movement for the desired number of repetitions. 4. To make this more challenging hold a dumbell in each hand while completing this movement. Trainer's comments:

Reverse Crunch with hands behind your head 1. Start by lying on your back with your hands behind or above your head. 2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest. 3. Return to the starting position and repeat making sure that you don't arch your back as you are lowering or raising your legs. Trainer's comments:

Single Leg Leg Raise 1. Start by bending one leg keeping the foot on the ground. 2. Proceed to raise the other leg off the ground in a bent knee position to activate the abs. 3. This is a basic exercise but essential to master before moving on to the next step. 4. Once you have that mastered you can raise your leg keeping it straight and extended. 5. Repeat for the desired repetitions and then repeat with the other leg. Trainer's comments:

Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side. Trainer's comments:

Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee. Trainer's comments:

Pushup Bridge 1. Get on your knees and place hands on the ground. 2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3. Hold for the recommended number of seconds. Trainer's comments:

Hip Circles 1. Sit on the floor and place a balance disc underneath your hips. 2. Raise your legs off the floor and keeping them together rotate them around in a circular motion. 3. Repeat for the prescribed number of repetitions. Trainer's comments:

Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments:

Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor. 2) Raise chest and head off floor keeping feet in contact with floor. 3) Return to start position. 4) To increase resistance, extend arms and place hands overhead. 5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk. Trainer's comments:

Incline Hip Raise Lie and an incline bench with your head at the top and your feet towards the lower side. Starting position: Bring your knees to your chest and curl your hips up towards your shoulders. Return to the starting position. Trainer's comments:

Scissor Kicks 1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3. Start position: Straighten both legs so that they are perpendicular to floor. 4. Slowly bring legs out away from each other and then return to side by side. 5. Return to start position and repeat. Trainer's comments:

Single Leg Hip Extension on Disc (with lift) 1. Starting position: Lie on your back on floor and place a balance disc under your upper back. 2. Raise one leg towards your chest and simultaneously crunch up towards that same knee. 3. Return to the starting position and repeat with the other leg. 4. Repeat according to the prescribed repetitions. Trainer's comments:

Oblique Crunch 1. Start by placing your left foot over your right knee and place your hands behind your head. 2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee. 3. Return to the starting position and repeat according to the required repetitions. 4. Repeat with the other side. Trainer's comments:

Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Trainer's comments:

Adductor stretch with crunch 1. Start by laying on top of the ball with the small of your back being on top of the ball. 2. Next place your legs on the wall and spread them apart until a slight stretch is felt in your adductors. 3. Once stabilized proceed into a crunch and then return to the starting position. 4. Repeat this movement for the desired repetitions. Trainer's comments:

Situp Hold 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments:

Lying Hip Flexion on Disc 1) Lie back onto floor with balance disc under your lower back and hips and both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Raise both legs so that they are flexed 90 degrees at the hip. 4) Slowly lower one leg almost parallel to the floor 5) Return to start position and repeat with other leg. 6) Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted - DO NOT ARCH LOWER BACK. Trainer's comments:

Pushup on extreme balance board 1. Start by placing your hands on a balance board and your feet on the ground 2. Move into a plank position and maintain your balance by extending your arms. 3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees. 4. Extend your elbows until you reach full extension. 5. Keep your abs drawn in tight to maintain good technique. Trainer's comments:

Seated Balance on BOSU ball 1. Start by sitting on a BOSU ball or balance board and balance disc. 2. Raise your hands up off the ground and then your legs until you are balancing. 3. Keep your abs tight to maintain your balance. 4. Hold for the prescribed time and then repeat. Trainer's comments:

Prone Knee Tuck on ball 1. Start in a push up position with your feet on top of a stability ball. 2. Slowly bring your knees in towards your chest and then return to the starting position. 3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground. Trainer's comments:

Scorpion 1. Get into a pushup position with your feet on a bench. 2. Raise your right knee towards your left shoulder as you rotate your hips up and to the left as far as you can. 3. Then reverse direction and rotate your hips up and to the right. Try to touch your right foot to the back of your left shoulder. You will not physically be able to do this. 4. That is one rep and continue for the prescribed repetitions and then repeat with the other leg. Trainer's comments:

Air Bike Crunches 1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip. 2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side. 3. Continuously repeat this pattern for the prescribed repetitions. Trainer's comments:

Ball Transfer Crunch 1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head. 2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling. 3. At the top grab the ball with your arms and return to the starting position with the ball in your hands. 4. Repeat this movement and transfer the ball back to your feet. 5. Repeat for the required repetitions. Trainer's comments:

Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions. Trainer's comments:

Long Lever Crunches 1. Lie on your back with your arms over your head and knees bent with feet flat on the floor. 2. Curl your shoulders up and towards your knees keeping your arms overhead. 3. Return to the starting position and repeat for the prescribed number of repetitions. Trainer's comments:

Full Situp with Twist 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee. 3. Return to start position and repeat with the other shoulder. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments:

Decline Reverse Crunch 1. Lie on a decline bench with your head at the top and feet towards the floor. 2. Keeping your legs semi straight curl them up towards your head and try to curl your hips up off the bench when you reach the top. 3. Slowly return to the starting position and repeat keeping your legs in control at all times. Trainer's comments:

Elbow Stabilization 1. Form a plank position with your elbows and your feet keeping your body parallel to the floor. 2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders. 3. Hold for a count of 2 and then return to the starting position and repeat with the other arm. 4. Repeat for the prescribed number of repetitions. Trainer's comments:

Hip Thrusts 1. Lie on your back with your legs bent 90 degrees at the hip. 2. Slowly lift your hips off the floor and towards the ceiling. 3. Lower your hips to the floor and repeat for the prescribed number of repetitions. Trainer's comments:

Bench Reverse Crunch 1. Start by lying on your back and holding onto the bench with your hands above your head. 2. Keeping your knees bent to 90 degrees left your legs up off the ground and bring your knees up and towards your shoulders. 3. Your range of motion should be far enough so that your hips curl back towards your shoulders as well. Lift your legs and hips with control to avoid jerky motions that create momentum. 4. Return to the starting position and repeat for the desired repetitions. Trainer's comments:

Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds. Trainer's comments:

Straight Arm Pushup Hold Starting Position: Start the movement in a pushup position. Extend your arms into a pushup. Hold that position for the prescribed number of seconds. Trainer's comments:

Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45-90°. 5) Return to start position and repeat with other leg. Trainer's comments:

Lateral flexion on balance disc 1. Lie on your side with a balance disc under your hip. 2. Laterally flex your body so that you raise your upper body off the floor. You will only raise up a couple of inches. 3. Return to the starting position and repeat. Perform with other side. Trainer's comments:

Bicycle Kicks 1. Lie on your back with your knees at chest level and your arms flat on the floor. 2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out. 3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed. 4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs. Trainer's comments:

Bridge (Plank) on elbows 1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest. 2. Prop yourself up to form a bridge using your toes and forearms. 3. Maintain a flat back and do not allow your hips to sag towards the ground. 4. Hold for the required time limit or until you can no longer maintain a flat bridge. Trainer's comments:

Double Leg Pressouts 1. Start by lying on your back with your knees towards your chest and your arms flat on the ground. 2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight. 3. Bring your legs back in and repeat for the required number of repetitions. 4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger. Trainer's comments:

Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions. Trainer's comments:

3 point rollout on ball 1. Place your forearms on top of the ball and your feet anchored on the floor. 2. Keep your trunk in a parallel position and draw your belly button in towards your spine. 3. Slowly extend your arms out away from your body and then bring them back in towards your chest. 4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel. Trainer's comments:

Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg. Trainer's comments:

Abdominal Strengthening 1. Lay on your back with knees bent. Place a towel in the small of your back. Keep your lower back pressed against the towel. 2. Tighten abdominal muscles and hold. In one continuous move, slowly straighten left leg, pause, and then bring it back to the starting position. Do the same with right leg. Let your heels slide across the floor. 3. Maintain tightened abdominals as you alternate legs. 4. Repeat for the prescribed number of repetitions. Trainer's comments:

Unilateral Leg Raise on balance disc 1) Lie back onto floor on top of a balance disc with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45°. 5) Return to start position and repeat. 6) Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted - DO NOT ARCH LOWER BACK. To increase intensity, lower legs past 45° without touching floor as long as trunk stability is maintained. Trainer's comments:

Side Plank 1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. 2. Lower your body and repeat on the other side. 3. Remember to keep your head, neck and body in a straight line. Trainer's comments:

Supine Double Leg Raise 1. Start by lying on your back and a slight bend in your knees. 2. Raise your legs to a perpendicular position to the floor. This is your starting position. 3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor. 4. Raise your legs back up to the starting position and repeat. 5. Only lower your legs as far as your abs have enough strength for. Trainer's comments:

isometric abdominal 1. Begin by lying on your back with your knees bent. 2. Hollow out your stomach by sucking in your abdominal muscles. 3. Tighten abdominal muscles in this position. 4. Hold for 3-5 seconds and repeat. Trainer's comments:

Elevated Prone Hip Extension 1. Start by placing your hands on the ground and your feet up on the wall. 2. Proceed to bring one knee in towards your chest and then kick your leg using your glute back onto the wall. 3. Repeat for the desired repetitions and then repeat with the other leg. Trainer's comments: