Hey there, it’s time for a new Home Exercise of the Week! This week I have a core and cardiovascular exercise for you to try called the Spider Jump. This is a challenging exercise that will get you sweating and your heart pumping.
The Spider Jump is a modification of the Running Mountain Climber and it will work your whole body but more specifically your abdominals and hip flexors.
Let’s take a look at the key performance points of the Spider Jump.
start in a full plank position with your abs and glutes flexed and your hands directly under your shoulders
bring your left foot up and to the side of your body towards your left hand (if you’re flexible enough try to place your left foot just to the outside of your left hand)
from this position jump your right foot up towards the outside of your right hand while at the same time jumping your left foot back to the starting position
now jump your left foot up beside your left hand again while jumping your right foot back
keep jumping back and forth between your left and right foot until you reach your desired amount of reps or time
you can regress this movement to an easier version by stepping your feet up instead of jumping
So there you have the Spider Jump. It’s not necessarily a fan favourite with my clients (I usually get a collective groan when I bust this one out) but very effective nonetheless!
Let me know how you do with this one in the comments below or if you have any questions.
Hey there, it’s time for a new Home Exercise of the Week! This week I have an excellent core exercise for you to try called the Medicine Ball V Up.
The Medicine Ball V Up targets your upper and lower abdominal muscles as well as your hip flexors. The advantage of doing this exercise with a medicine ball is the added resistance you will get throughout the movement. This will work your abs harder and make the exercise more challenging. If you don’t have a medicine ball you can do this exercise with any object around the house that is easy to hold and has some weight to it.
Let’s take at look at the key performance points of the exercise.
lay down on your mat in a face up position
place the medicine ball on the floor behind your head and fully extend your legs and arms
grab the medicine ball, flex your abs, and crunch up keeping your head in line with your spine (try not to tuck your chin in to your chest)
at the same time raise your legs up and move them towards the medicine ball in your hands (you’re now in a V type position)
engage your abs and hold this V position for a second and then lower your arms and legs back down towards the floor
stop lowering your arms and legs right before they touch the floor – this will keep tension on your abs throughout the exercise
repeat for your desired amount of reps
So there you have the Medicine Ball V Up. Add this challenging core exercise to your ab routine or at the end of your workout.
Let me know how you do with this exercise in the comment section below or if you have any questions.
I will see you next week with another new exercise!
If you have been following my posts and looking forward to new exercise ideas, you will have noticed that there was no Home Exercise of the Week last week. I apologize but I have been quite busy helping people get in shape by working them hard and implementing these exercises whenever possible!
One of the exercises I have been showing my wonderful clients is the Forward Bicycle. This is a great core exercise that will strengthen your abs, lower back, and hip flexors. It will also improve your coordination.
So what do you need to know to do the Forward Bicycle properly? Let’s take a look.
sit on the floor and lean back to a 45 degree angle keeping your back straight and head in line with your spine
place your hands palm down on the floor beside and slightly behind you
raise your feet off the floor and push one foot forward in a circular motion followed by the other foot (that’s one repetition)
make sure you are pushing your foot forward until your leg is almost straight
pull your belly button in towards your spine throughout the movement to keep your abdominals flexed
So there you have the Forward Bicycle! Do a couple of sets of 20 to 30 repetitions in your ab routine or add it in to a superset. If that isn’t challenging enough for you then try raising your arms up in the air throughout the exercise. This will work your abs even more and will also help improve your balance!
Now go and get on that abdominal bike and start cycling!
I have a challenging, stomach and leg burning abdominal exercise for the Home Exercise of the Week! It’s called the V Crunch and the lactic acid build up in your abs may make you want to cry but in the end it’s worth it!
The great part of this exercise is you will be working your upper and lower abdominals at the same time as well as your hip flexors. That being said, if you have lower back issues I recommend only lowering your legs a little bit to keep the strain off your back or keep them up throughout the movement.
Some key points to remember when doing the V Crunch:
start by laying flat on your mat with your arms overhead and legs straight out
slowly raise your legs up keeping them straight while at the same time raising your arms and shoulders off the mat until your hands and legs meet in the middle and hold for a second before lowering
it’s important to keep your head in line with your spine during this move so you don’t strain your neck
slowly lower your arms and legs back down but stop before touching the floor. This will keep the tension on your abs throughout the exercise
keep your abs flexed and your lower back pressed against the floor by pulling your belly button in towards your spine
exhale as you raise your arms and legs up and inhale on your way back down
So there you have the V Crunch. Add this in to your ab routine or throw it in to a superset and feel the tear inducing burn!