Exercise of the Week - Week 7

After a refreshing 5am work out I decided to jump on here and give you the exercise of the week. This is not one of the exercises I did today, but taken from last weeks workout. I thought you would enjoy this one. It does not require too much moving but tons of focus and intensity, so be ready to bring it.

 The exercise of the week for week 7 is BANANAS ...who doesn't like a banana once in a while. This is a core body exercise used to improve the strength in the abdominal and lower back areas.

 The step by step instructions are listed below along with some pics that were snapped right after my morning workout, so if I look a little fatigued just know I brought it this morning :) sort of. 

 Step 1

• Starting Position: lying flat on the floor with your feet flexed upward and arms outstretched over head.
•  Engage your abdominal muscle to brace your spine and support your back in a neutral or flat position.
•  Lift the chest and legs off the floor.
•  Do not arch the back or slump the shoulders. Your head is an extension of your spine.

Step 2

•  Engage your abdominal muscles to stabilize your spine. Try to hold this engagement throughout the exercise.
•  Hold this up-position for a 5 - 10 seconds count then slowly turn to the right or left side  and repeat the movement from a side angle.
• Do NOT hold your breath  - counting out loud could help prevent this.

Step 3

•  Complete a set of quality repetitions which consists of performing the action on each side until you return to your starting position.
•  Brace your abdominal muscles to stabilize your spine and attempt to hold this position throughout the exercise.
•  Do not  over arch the back by raising the legs or arms higher than the other. 
• Repeat the same sequence outlined previously. 
•  Discontinue the exercise when you are unable to maintain good form.

Eat your banana's today and live well

Mrs. Nez