Tag Archives: erector spinae

Upper Body/Core Workout

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Last week I showed you a lower body and core workout for the Home Workout of the Week.  I’m sure your legs and abs were burning from that workout so this week it’s time to hit the muscles of the upper body!

A lot of these exercises (especially pushups) can strain the rotator cuff muscles which are important in shoulder movements and in maintaining shoulder joint stability so please make sure you are properly warmed up with lots of arm movement before attempting this workout.

Work hard and have fun!  Let me know if you have any questions.

Upper Body and Core

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations each side
  • 10 Shoulder Circles each arm

Superset 1

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Rest for 30 to 60 seconds then repeat the superset 1 more time

Squat and Hold

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I have a lower body exercise I would like you to try for the Home Exercise of the Week.  It’s called the Squat and Hold.

The Squat and Hold is an isometric exercise that targets all the major muscles of the lower body – quadriceps, hamstrings, glutes, and calves.  The isometric aspect of this exercise will build strength and endurance.  The muscles of the back will be working as well and If you raise your arms out in front of you then you will also be working your shoulders.

Let’s take a look at the key points to doing the Squat and Hold properly.

  • squat down pushing your hips back and arching your back up slightly until your thighs are parallel to the floor
  • sit your weight on your heels and keep your knees directly over your ankles
  • raise your arms out in front of you to shoulder height and retract your shoulder blades
  • keep your head up and maintain this position for 30 to 60 seconds

There will be a great amount of lactic acid buildup in the muscles so this will burn!  Make sure you are taking in deep even breaths to get the most amount of oxygen to your muscles.  This will help flush out the lactic acid and help you get through the entire set.

Oftentimes the simplest move can bring the greatest results so make sure you add this great isometric strength and endurance building exercise to your routine!

Stability Ball Plank

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Get your core fired up with this Home Exercise of the Week!  The Stability Ball Plank is a more advanced version of the regular plank and it will challenge your balance as well as your core.

The Stability Ball Plank is an isometric exercise that targets your abdominals and lower back muscles.  It also works muscles in the upper body and legs.  Doing the plank on the stability ball increases the difficulty and forces your core muscles to work more to keep you steady.

It’s important to keep good form and your body steady during this exercise otherwise you could run the risk of falling off and injuring yourself.  Let’s take a look at the key points to performing the Stability Ball Plank safely and effectively.

  • rest your forearms on the ball with your elbows directly underneath your shoulders
  • step back with both feet until your body is perfectly straight and you’re resting on your toes and forearms
  • make sure your head is in line with your spine
  • keep your foot stance wide if this is your first time doing the exercise.  This will greatly increase your stability.  As you get more comfortable with the exercise you can bring your feet together.
  • pull your belly button in towards your spine to keep your abdominals contracted throughout the plank
  • hold for 30 to 60 seconds breathing normally throughout

So there you have the Stability Ball Plank.  It’s normal to feel a bit wobbly if this is your first time doing this exercise but over time your core strength will improve and your balance will get better giving you a nice steady plank on the ball.  Add this in to your abdominal routine or in to a superset with other exercises in your routine.

Happy planking!

 

Around the World

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It’s Home Exercise of the Week time and this week I have another great core exercise for you to try.  I like to call it Around the World but I’m sure other people call it by different names.

The Around the World exercise is challenging and definitely not a beginner exercise so make sure you are ready for this one before trying it.  If you can do Side to Side Leg Raises with little difficulty then you will know that you are ready to go Around the World!

You will be working your lower back, lower abdominals, obliques, and hip flexors with this exercise.  As always, proper form is key to working the targeted muscles effectively and safely.  Let’s take a look at the key points to doing the Around the World properly.

  • lay on the floor face up with your arms extended out to your side to stabilize yourself
  • raise your legs straight up so they are perpendicular to the floor
  • keeping your legs straight, lower both feet down to your side until they are almost touching the floor then swing them out in front of you and continue on to the other side and back up to the starting position
  • repeat but go the other direction this time and keep switching directions for each rep
  • throughout the whole set make sure that you are driving your belly button down towards your spine to keep your abdominals engaged and your lower back flat against the floor
  • if you find that your lower back is hurting from this move then don’t lower your legs as far and if that doesn’t help then discontinue the exercise

So there you have the Around the World.  Add a couple sets of 15 to 20 repetitions to your ab routine or throw it in to a superset with your other workout routines.  It’s a challenging exercise but over time you will get stronger and your core will thank you.  Also, as with the Side to Side Leg Raises, you can hold a light dumbbell between your feet to really up the intensity!  Happy traveling!  😉

Superman

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For those of you who are super hero fans, this Home Exercise of the Week will bring a smile to your face.  This is not a super hero move however and the only similarity between the Superman exercise and the man of steel is the position you are in during the contraction of the movement.  However, you can always pretend you are superman or superwoman if that will help you get through the exercise.

The Superman is a great core exercise that will specifically target your spinal erectors as well as your glutes and upper back muscles.

Let’s take a look at how to do the Superman properly.

  • lay in a prone position (face down) with arms extended out in front of you
  • take a deep breath in and then exhale as you lift your arms and legs off the floor as high as you can (you should be feeling a contraction in your lower and upper back as well as your glutes)
  • hold for 10 seconds, breathing normally, then slowly lower back down to the starting position
  • repeat a few more times

So there you have the Superman.  If you find that you can’t lift your arms and legs very high off the floor, that’s ok.  In time you will build strength and become more flexible which will allow you to raise higher.  For an added challenge – just in case you really do feel like superman – you can hold for 30 seconds to a minute or even hold on to some light dumbbells!