Long Bones

This one comes from the lovely fit Nelly Plum

Congratulations on your decision to lose weight and begin a more healthy lifestyle!

I would like to share a simple exercise that can be done at the gym or at home, even while you are watching tv. It requires no equipment, although it can be done with a stability ball. It is called a Bridge, or a Glute Bridge, and works both your abdominal muscles and your gluteal muscles, helping to build a strong core.

Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with your toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Imagine you are pulling your belly-button into the floor. Try to maintain this gentle muscle contraction throughout the exercise.

Gently exhale while holding your abdominal contraction and press your hips upward off the floor by contracting your glutes (butt muscles). At the same time press your heels into the floor for more stability. Keep your spine straight, not curved. Maintaining your abdominal contraction helps avoid excessive arching in your low back.

Inhale and slowly lower yourself back towards your starting position. Repeat 10 times, rest for 60 seconds, then repeat sequence. See if you can do three sets.

Try it with a stability ball. You may put the ball against a wall for more stability while you are learning this exercise. Instead of putting your feet flat on the floor, lie on your back with the backs of your calves on top of the ball, then proceed as above, pushing your hips up off the floor.

Here is this week’s Fitness Friday brought to you with love and care from my lovely sister Aulika. Fitness Fridays are going to mostly be brought to you by Aulika or our mom, Nelly because where I am really really awesome at eating well and logging calories, I am a complete and total fitness novice.

Anyway, here is my dear sweet sister:

• Not all gyms are the same, so find a gym that works for you. Some people like large gyms, seeing all those other people working out is motivating, and they like the social aspect of a large gym. For others, they prefer the privacy of a small, local gym. For those whose excuse is that they don’t have time, pick a gym that is on your way to and from work, or close to your kids school, etc.
• Remember, getting to the gym is the hard part. There will always be something that comes up that could prevent you from getting to your workout. Having to work late, kids surprise you with a bake sale at school tomorrow, in-laws are visiting… there will always be something. You just have to do it. Get in the door and the rest is easy.
• If you are unfamiliar with the gym layout or the machines, schedule an appointment with a personal trainer. They’ll show you how to use the equipment properly and make you feel more at ease in the gym environment.
• Warm up, cool down, stretch and drink water! These become more and more important as we age.
• Pay attention to your posture. Keep your shoulders down, your neck relaxed, your back straight and your abs tight.
• Variety is the spice of life, and will keep your workouts fun. Your body will get used to a routine and you’ll see less progress if you do the same thing over and over.
• Don’t be discouraged if you don’t see progress right away. Getting fit is a marathon, not a sprint.