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Thursday, December 22, 2011

Holiday Homework Part Two: Arms and Shoulders


In today's post, part two of the Holiday Homework Series, I will teach you how to strengthen and tone your arms and shoulders (so they will look like Eva's! :). These simple exercises not only build strength in your upper body, but also in your core muscles. Enjoy and feel free to ask any questions by leaving a comment!

Regular Plank
Position hands shoulder width apart and feet shoulder width apart in a plank position. Remember to dome between the shoulder blades, tuck your tailbone between your legs, and send your bellow button up to your spine. Hold for 30 seconds. Repeat 3 times.

Single Arm Plank
Same as above but take hands narrower and feet wider (like a tripod). Lift one arm up at a time switching. You can take your arm straight in front of you, to the side, or bend your elbow and bring your hand (plan down) to your chest. Keep hips level. Repeat 8-10 times on each side.

Single Leg Plank
Legs and hands in regular plank position. Lift one leg up at a time, maintaining alignment throughout body. Repeat 10 times on each side

Plank Knee-In
Set up in the regular plank position. Take one knee into to chest at a time, maintaining square hips and shoulders, using the abdominals to draw the knee in. Repeat 10 times on each side, alternating sides. 


*** Please note that you should always consult with a doctor before beginning an exercise program and that all information conveyed is for entertainment purposes only and does not intend to diagnose or treat any medical condition.***

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