Tag Archives: lower back

Crunchy Frog

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If you have ever done the P90X abdominal routine then you will recognize this Home Exercise of the Week!  It’s called the Crunchy Frog and I really don’t know how the name came to be but it is memorable.  Whenever I say it’s Crunchy Frog time I’m guaranteed to get a few groans and eye rolls but that’s because it’s a challenging exercise.

This may be a tough exercise but it is effective in working your core and hip flexors as well as your balance and coordination.  It just takes a bit of practice and strength development to get the move down perfectly.

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

  • start by sitting in a V-like position with your arms extended out to your side and your upper body at about a 45 degree angle
  • your legs will remain off the floor throughout the movement
  • next, pull your knees in towards your chest while wrapping your arms around your legs
  • squeeze the abs then extend your legs back out and your arms out to your side.  You’re now in the starting position again
  • repeat and aim for 15 to 20 repetitions

So there you have the Crunchy Frog.  The movement itself is fairly straight forward but it does take some strength to execute it properly.  If you find that your lower back is hurting on this one then you can place your hands on the floor behind you and just kick in and out with your legs.  As your abs get stronger you will be able to add in the arm movement.

 

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!

Crunch and Hold Leg Scissors

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I have a core exercise for you for the Home Exercise of the Week.  It’s called Crunch and Hold Leg Scissors and if you’re familiar with Pilates then you’ll notice a similarity with this one.

Crunch and Hold Leg Scissors will work your lower abdominals as well as your hip flexors and for an added bonus the crunch and hold will isometrically work your upper abdominals.  So you know what that means….muscle burn time!

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

  • lay face up on your mat and raise your legs to a 45 degree angle keeping them as straight as possible.
  • reach towards your toes with your hands by crunching up until your shoulders are off the floor.  Avoid going too high as this can strain your back and avoid tucking your chin in to your chest.
  • while holding the crunch, lower one leg until it is about an inch or two off the floor then return to the starting position and repeat with the other leg.
  • ensure that you are pulling your belly button in towards your spine to achieve optimal ab contraction and to avoid straining your lower back.
  • if you find that your back is arching or hurting while doing this exercise then don’t lower your legs as far down.  You can also just do a crunch while holding your legs up and not doing the scissor movement.

So there you have Crunch and Hold Leg Scissors.  Get those abs burning by adding a couple sets of 20 to 30 repetitions to your ab routine or add it in to a superset to get an even bigger metabolic boost!