Tag Archives: physical exercise

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!

 

Suicide Pushup

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It’s Home Exercise of the Week time and this week I have a challenging variation of a pushup for you.  It’s called the Suicide Pushup.  It sounds pretty brutal and I’m not gonna lie, it’s tough, but there is a way to regress the movement to a more manageable version if you’re having trouble.

The Suicide Pushup works your chest, shoulders, triceps, and core so this is a great exercise to add in to your upper body or full body routine.

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

  • start by getting in to a plank position on your forearms and toes
  • lift your right arm and come up on your right hand and then lift your left arm and come up on your left hand (you will now be in a full plank position)
  • immediately lower your right arm back to the start position followed by your left arm
  • keep your abs tight throughout the whole exercise
  • on the next rep come up on your left side first and keep switching with each rep
  • you can also repeat the same pattern for a few reps and then switch or change it up on the next set.  Play around with the pattern and keep your body guessing!
  • to regress this exercise to an easier version you can rest on your knees instead of your toes.  Just make sure that your butt is down and your body is straight.

So there you have the Suicide Pushup!  It may sound very unpleasant and it is challenging but strong and toned pectorals, shoulders, triceps, and core muscles far outweigh the temporary discomfort.  You can do them slow for reps or fast in a timed set for a more cardiovascular component.  Have fun!

Rolling Hip Raise

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It’s Home Exercise of the Week time and this week I would like you to try the Rolling Hip Raise.

The Rolling Hip Raise is a great exercise that targets your hamstrings, calves, and glutes.  Since you will be using a ball for this exercise your core, along with the other stabilizing muscles of the legs, will be working to stabilize you through the movement as well.

A ball is ideal for this exercise to really maximize the stability work but if you don’t have one then that’s ok.  You can just place your feet flat on the floor (this is a great start for a beginner) or on a chair to get even more range of motion.

Let’s take a look at how to do the Rolling Hip Raise properly.

  • lay face up and flat on the floor with your feet up on a stability ball
  • your feet, ankles, and a bit of your calf muscles should be resting on the ball (you don’t want the ball too high up on your leg or you won’t be able to get the proper range of motion)
  • lift your hips off the floor and contract your abdominals and glutes to stabilize yourself
  • roll the ball in towards you while driving your hips up as high as you can at the same time
  • once your legs reach a 90 degree angle, roll the ball back out and return to the starting position making sure that you don’t let your butt touch the floor throughout the entire set
  • if you find yourself rolling all over the place, try placing your arms out to your side on the floor and this will help stabilize you

So there you have the Rolling Hip Raise.  Add 1 to 3 sets of 15 to 20 repetitions to your leg or full body workout and feel the hamstrings burn!

Side Plank

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Your core in my opinion is the most important area to train as it will help prevent back problems, improve balance and posture, as well as increase strength and agility for all other areas of your body.  Part of your core muscles are the obliques which are your side abs that allow you to twist and turn your body.  For the Home Exercise of the Week I want to show you the Side Plank which is an isometric abdominal exercise that will effectively target those important oblique muscles.

There are a few different versions of the Side Plank that you can do depending on your fitness level.  The most difficult version is the Side Plank supported by a fully extended arm.  To regress that to a slightly less difficult version is to support your body on your forearm which is what is shown in the video.  To regress that even further, you can support yourself on your forearm then bend one knee and let it rest on the floor which will support more of your body weight.

To properly perform the Side Plank shown in the video, follow the steps outlined below.

  • start by laying on your side with your feet stacked on top of eachother
  • prop yourself up on your forearm and make sure it is directly underneath your shoulder
  • lift your hips off the floor until your body is perfectly straight
  • keep your abs tight and hold this position for 30 seconds (you can hold longer if you’re feeling extra strong!)
  • repeat on the other side

So there you have the Side Plank.  You can increase the difficulty by adding a leg raise, knee crunch, or leg swing.  Demonstrations of these versions will be coming in the future but until then, happy planking!