Fitness Friday: H3 4th of July Ab Routine

Happy, healthy 4th of July from Hilton Head Health! We've structured our weight loss program and wellness program to include an element of fun with recreational and adventure offerings. Since we're all about having a good time, we don't want you to miss a second of the fireworks! So here's a quick 3 move ab and oblique routine to get in your work out for the day and get one step closer to your weight loss and wellness goals.

1. Plank with a twist


2. Bicycle


3. Ball toss with a twist

Have a happy, safe, and healthy 4th of July!

Friday Fitness: BOSU Ball

Challenge your balance with three simple body weight exercises and the BOSU (Both Sides Utilized) ball. With a flat platform on one side and a rubber dome on the other, this simple, yet creative tool, adds an element of instability to your ordinary workout. When using the BOSU, core integration/utilization is always, always the intention!

The BOSU forces us to be aware of our bodies as we are forced to find our center of gravity at every single moment. Ultimately, adding the BOSU helps enhance overall strength, mindfulness, as well as balance—all of which are important for functionality, sustainability, and injury prevention!

Friday Fitness: Plank Variations

Friday Fitness this week is all about planks! If you have mastered the plank and are growing board holding still for minuets on end here are a few variations for you!

*Form is important for the plank, these are advanced moves. Make sure that you are comfortable holding the exercise first and then try out these variations.

Inch worm: Walk out to a plank position, hold for 5 seconds, when walk your way back up. Do 12 reps, 2 sets of this exercise.

Dynamic plank: Starting down in a low plank, lead with the right hand as you are coming up to a high plank. Do 6 reps leading with the right hand, and then alternate, leading 6 reps with the left hand. Do 2 sets.

Plank row: Hold a high plank and while alternating hands, bring one hand up toward your shoulder and raise your elbow up toward the ceiling. Lower down and repeat with the other hand. Right and left is 1 repetition, do 12 reps, 2 sets.

Triceps plank: Hold a low plank, hands together but do not interlace fingers. Push through the hands and rise up into a high plank. Modification: you can lead with one hand, just like the dynamic plank.  Do 12 reps, 2 sets.

Friday Fitness: Hollow Out Your Core

Obviously a solid core pays dividends within our exercise program, but it’s absolutely essential with every task of daily living and movement we make throughout our daily life. Sitting at your desk, squatting into a seat, picking up your kids, the list goes on and on. Today’s Fitness Friday teaches one of the most difficult and functional core movements out there. It’s time for you to get hollow!!


Significant cues to think about

• Hollow = Boat position


• Lower back always maintains contact with the ground


• Arms completely straight and close to ears while keeping shoulders elevated


• Legs straight as possible and tight together with toes pointed


• Start rocking back and forth without allowing spine to break at any point

Modifications

• Both knees bent towards chest


• One knee in opposing leg


• Raise the straight legs a little bit higher off the ground

Check out our Youtube page for more exercises.

Friday Fitness: What's Your Plank Record?

1 Hour, 20 minutes and 5 seconds is now the longest plank ever held.  54-year-old George Hood claimed his 5^th Guinness World Record on December 7^th in front of spectators in Aurora, a suburb just outside of Chicago. George, a personal trainer and former marine, also holds the record for jump roping, 13 hours, 12 minutes and 11 seconds.   

A plank is a core exercise that recruits hundreds of muscles to hold the body just inches off the floor, not to be confused with the recent "planking" trend.  To perform one you start by lying flat on your belly, then lift your chest up and position your elbows under your shoulders.  Then, turn the soles of your feet perpendicular to the ground, lift your shins, thighs, hips, belly and chest off the ground holding your body in a rigid straight line from shoulders to ankles.  The only thing touching the ground should be your hands, forearms, elbows and toes.  It’s important that your hips don’t sink toward the ground or you may begin stressing your back. 

So, What’s your longest plank?  Get down on the ground, start the timer and let’s find out.  Post your result in the comments section!

Friday Fitness: Core-Tastic Throwback!

Here's a throwback of one of my favorite Friday Fitness videos. It's easy to get bored with your core workout but if you keep learning new exercises you'll be on your way to developing a strong core! Don't forget to always do back exercises along with your ab routine.

Friday Fitness is always a fantastic day, but this week we’re going to make it CORE-tastic!  At times we get caught up with the same old boring abdominal exercises, but not this Friday – It’s time to switch it up and open your eyes to the new age of core workouts.  According to the principle of reciprocity, we have to continually be changing the exercises we perform in order to strengthen our muscles and make gains.  Our bodies get use to the same routines and if we don’t change things up from time to time we’ll hit plateaus not only in training, but also in motivation.  Anyhow, check out this week’s video and get back to us on how CORE-Tastic these exercises really are!



Resistance Band Trunk Rotations

Positioning

• Anchor resistance band around post, nice wide stance


• Contract abdominals while twisting torso


• Shoot to keep arm furthest from anchor straight

Note: To make any of these exercises more challenging, move away from the anchor. To make easier move closer decreasing the range of motion

               

Low Anchored Reverse Band Crunches

Positioning

• Anchor the resistance band to a low mount such as a furniture leg or exercise bench


• Put both your feet through the handles nice and tight


• Back flat, abs contracted, hands behind your hips to maintain a safe spine


• Scoot away from wall with legs slightly bent raised off floor

EXHALE: When knees come in towards chest  

INHALE:  While headed back to starting position

 

Low Anchored Band Crunches  

Positioning

• Anchor resistance band to furniture leg or exercise bench


• Lay supine (on your back), head close to where resistance band is looped


• Knees bent, feet flat, keep elbows up above shoulders during crunch

EXHALE: When curling your torso and shoulders off ground

INHALE: While slowly lowering to start

 

Low Anchored Band Clam Action Crunches

Combine both movements!

Friday Fitness: CORE-TASTIC

Friday Fitness is always a fantastic day, but this week we’re going to make it CORE-tastic!  At times we get caught up with the same old boring abdominal exercises, but not this Friday – It’s time to switch it up and open your eyes to the new age of core workouts.  According to the principle of reciprocity, we have to continually be changing the exercises we perform in order to strengthen our muscles and make gains.  Our bodies get use to the same routines and if we don’t change things up from time to time we’ll hit plateaus not only in training, but also in motivation.  Anyhow, check out this week’s video and get back to us on how CORE-Tastic these exercises really are!



Resistance Band Trunk Rotations

Positioning

• Anchor resistance band around post, nice wide stance


• Contract abdominals while twisting torso


• Shoot to keep arm furthest from anchor straight

Note: To make any of these exercises more challenging, move away from the anchor. To make easier move closer decreasing the range of motion

               

Low Anchored Reverse Band Crunches

Positioning

• Anchor the resistance band to a low mount such as a furniture leg or exercise bench


• Put both your feet through the handles nice and tight


• Back flat, abs contracted, hands behind your hips to maintain a safe spine


• Scoot away from wall with legs slightly bent raised off floor

EXHALE: When knees come in towards chest  

INHALE:  While headed back to starting position

 

Low Anchored Band Crunches

Positioning

• Anchor resistance band to furniture leg or exercise bench


• Lay supine (on your back), head close to where resistance band is looped


• Knees bent, feet flat, keep elbows up above shoulders during crunch

EXHALE: When curling your torso and shoulders off ground

INHALE: While slowly lowering to start

 

Low Anchored Band Clam Action Crunches

Combine both movements!