Try these exercises

in the comfort of home.

 

The Fat Blaster Home Circuit  

Circuit training is one of the best ways to burn fat, tone and save time. Try this fat blaster workout at home. This is great for those of us who have little time to spend working out. Click on each picture to get instructions on how to perform each exercise.

 

 Always check with your physician to see if you are ready to start an exercise program.

 

5 Minute warm up: lightly run in place

 

Station A - 3 sets of 13 reps

 

30 seconds jumping jacks - 3 minutes running in place

 

Station B - 3 sets of 13 reps

 

30 seconds jumping jacks - 3 minutes running in place

 

Station C - 3 sets of 13 reps

 

30 seconds jumping jacks - 3 minutes running in place

 

5 Minute Cool Down - lightly run in place

Thursday, January 31, 2013 12:08:00 AM

Postpartum Core Exercises 

It is very important to build back your inner core strength that was lost during the stretching out of pregnancy. Here are a few exercises I used after my last two pregnancies that did a world of good. The first three work the inner core and the last works the outer abdominal muscles. Make sure you check with your doctor before you start any exercise program.

 

Drawing-In Maneuver

This helped me to first recognize my core again, and also helped build strength as you work against gravity. I started slow and began drawing-in for 10 seconds. I did this for 1-2 sets of 5-10 reps. 

 

Planks

I started slow and put my weight on my knees instead of my toes to get the proper form. I did 1-2 sets and held for 10-20 seconds.

 

 

Ball Bridge/Floor Bridge

I really felt my legs and glutes tighten up with this exercise which helped as my hips had spread during pregnancy. I did 1-2 sets for 10-20 seconds. I used the stability ball but if you don't have access to one you can perform this exercise on the floor. Here is a link: Floor Bridge).

 

 

Ball Crunch/Floor Crunch

Great for building your outer abdominal muscles. I did 1-2 sets of 15-25 reps. I used the stability ball but if you don't have access to one you can perform this exercise on the floor. Here is a link: Floor Crunch.

 

 

It really is possible to get your form back after the birth of a child. You just have to know the right exercises along with having a proper diet and good cardiovascular program. To track calories, you can use our new Calorie Tracking feature on the site. Sign in to save your daily data or for a quick calculator, use it without signing up. Also Check out our Beginning Walking Guide and Beginning Running Guide. Best of luck!

 

Coming Soon! MYFITLIFE - where you can track your calories, daily workouts, water intake, weight and measurements!

 

 

Tuesday, January 22, 2013 12:50:00 PM

My Top Favorite Leg Exercises  

I have a few favorite exercises that I have used a lot with clients and on myself. I usually do 2-3 sets of 15-20 reps for beginners and 2-3 sets of 8-12 reps for intermediate clients.


How do I know if I should be doing beginner exercises or intermediate?


Beginner Exercises are for individuals who don't have a history of working out and who do not have endurance, balance and core strength. Don't be afraid to qualify yourself as a beginner. Beginning Exercises are all about muscle endurance and balance and a lot of individuals don't work on these foundational exercises. If you start right, you will in the long run have less injuries and have more stamina.

 

Intermediate Exercises are for those who have endurance and are wanting to increase strength.


Beginner Exercises

 

 

Intermediate Exercises

 

 

Make sure you warm up and stretch before each workout and drink plenty of water. Stretch afterwards.

For more exercise ideas, become a Fit Girls member and visit our Exercise Library with over 75 exercise you can do in your own home or at the gym.

 

Thursday, January 3, 2013 11:57:00 AM

Balance Exercise for the Exercise Enthusiast 

We all tend to lose our balance as we age or for some of us we never had it to begin with. Here is an exercise you can add to your routine to work on this before it becomes a problem.

Balance To Reach

Balance To Reach thefitgirls
Balance To Reach thefitgirls
 
  1. Stand with your feet shoulder width apart.

  2. Pull your belly button in towards your spine and activate your glutes.

  3. Taking the arm on the same side as the leg you are working with, start bending forward and reach for the floor.

  4. Hold for 5-10 seconds.

  5. Return to starting position and complete set before switching sides.

 

Friday, December 28, 2012 1:26:00 PM

Strengthen Your Back 

A lot of us struggle with back problems and rounded shoulders. I was recently speaking with a woman about her upper back being weak and decided this would be a great thing to add into our Workout of the Week blog.

 

To do this correctly you need to strengthen the back, but you also need to stretch your pectoral muscles to help bring the shoulders back into allignment. Here is a list of full body stretches that will really help your routine.

 

Let's Begin:

 

(Remember with all exercises to pull your bellybutton into your spine. Keep feet shoulder width apart and try to keep your head in a neutral position so your neck doesn't have extra stress on it. )

Do these exercises 2-3 times a week and do 12-15 repetitions.

back workout

If you have any questions, visit our "Ask the Trainer" section and e-mail me. Have fun!

Monday, June 25, 2012 7:21:00 AM

5/30/2012 

It is finally here!

 

Our first workout together. For those just getting started please check with a doctor to make sure you are ready to exercise. For those that are ready...LET'S GO!

 

I am wanting you to perform this in a circuit fashion to get your heart rate up. This means you will do each exercise one after another. You will also add in a cardio like running, walking in place, jumping rope or using an aerobic step up to further get your heart rate up and burn calories.

 

This is how I like to do it:

 

Warm up/stretch: 5 minutes

Cardio: 2-3 minutes

Legs: 1 set of 12-15 reps

Shoulders: 1 set of 12-15 reps

Chest: 1 set of 12-15 reps

Back: 1 set of 12-15 reps 

Biceps: 1 set of 12-15 reps 

Triceps: 1 set of 12-15 reps

Floor Bridge: 1 set 20-30 seconds

Ball Crunches: 1 set of 25-30 reps

 

REPEAT cardio-ball crunches 2-3 times. You can also do all 3 sets of each exercise as long as you put it in a circuit format. Have fun!

 

 

 

* Keep feet shoulder width apart and keep your belly button pulled in towards your spine. For Ball Crunches find a spot on the ceiling to focus on and look at that as to not put strain on your neck.

Thursday, March 8, 2012 9:59:00 PM