Beach Body Blast Fitness Series: Core Workout

We're in the 3rd week of our Beach Body Blast Fitness Series! The first week was all about those glutes, last week was chest, biceps and triceps; this week, we're going to target those core muscles! Fitness Specialist, Camila Pacheco is ready with a quick 3-move core workout and all you need a towel.



Here's a recap of the moves:

1. Straight Arm Crunches

2. Twists

3. In & Out Crunches

Complete 3 sets of 10-15 reps of each exercise for the best results. Stay tuned for the last workout of our Beach Body Blast Series next week!

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: 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: 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!