Inch Worm

Hello! It’s Wednesday which means it’s time for a new Home Exercise of the Week! This week I have a great full body exercise for you to try called the Inch Worm. This may sound like an easy exercise but don’t let the cute name fool you…it’s quite challenging!

The Inch Worm is going to work your core, arms, chest, shoulders, and upper back and it will also increase your strength and flexibility. 

Let’s take a look at the key performance points of the Inch Worm.

  • start in a full plank position with your hands underneath your shoulders and your body perfectly straight
  • keep your head in line with your spine throughout the movement and keep your abs and glutes engaged (this will help keep your hips up and in line with your body)
  • now slowly walk your feet towards your hands in small steps while keeping your legs perfectly straight and not bending at the knees
  • when you can no longer walk your feet any further without bending your legs, start walking your hands forward in small steps until you are back in the starting plank position
  • repeat the movement for your desired amount of reps or time and if you run out of room to inch forward then you can reverse the movement and go backwards
  • to reverse the movement start in the plank position and start by walking your hands back until you can go no further without bending your legs
  • then walk your feet back in small steps until you are back in the starting plank position

So there you have the Inch Worm. It sounds cute and easy but it will definitely get you sweating while giving you a great strength, core, and flexibility workout!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Tricep Plank Press

Hey there, it’s time for a new Home Exercise of the Week! This week I have another very challenging upper body and core exercise for you to try called the Tricep Plank Press. This one is going to fire up your triceps a lot and will also work your core, chest, and shoulders. It will take some practice so take your time doing it and start out with the modified from-the-knees version if you need to.  

Let’s take a look at the key performance points of the Tricep Plank Press.

  • start by getting in to a plank position with your elbows directly under your shoulders and palms on the floor
  • make sure your body is in a straight line from head to toes and engage your core to keep your hips from dropping
  • if needed, drop your knees down to the floor to do the modified version
  • from this plank position, push your body up through the palms of your hands until your arms are fully extended
  • squeeze the triceps at the top of the movement and then slowly lower your elbows back down to the floor
  • keep your abs and glutes tight throughout the exercise
  • repeat for your desired amount of reps or time

So there you have the Tricep Plank Press. It’s a challenging exercise but one that will build a lot of strength and muscle in your triceps and core without having to use any equipment. Start with the modified version and then work your way up to the full pushup. Get those triceps fired up!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Plank Jacks

Hello and Happy New Year! It’s a brand new year so let’s start 2021 off right with a new Home Exercise of the Week! This week I have a great cardio and core-strengthening exercise to show you called Plank Jacks.

Plank Jacks will help strengthen the muscles of the upper and lower body and will also increase core strength and stability, burn calories, and help reduce fat.

Let’s take a look at the key performance points of Plank Jacks.

  • start in a full plank position with your hands under your shoulders and your feet together. Your body should be in a straight line from your head to your heels
  • while engaging your abs, jump both feet out wide to each side as if you were doing a horizontal jumping jack
  • stay in the plank position with your abs engaged as you quickly jump your feet back together
  • continue to jump back in and out for your desired amount of reps or time while keeping your back flat and don’t let your hips drop too much throughout the movement
  • you can also modify this to a lower impact version by stepping each foot out to the side and back in instead of jumping

So there you have Plank Jacks. Add this exercise to your routine and you will strengthen your core, help prevent back pain, and get the benefits of a cardio exercise!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Pike Reach

Hello, it’s a brand new week which means it’s time for a new Home Exercise of the Week! This time I have a fun variation of the plank for you to try called the Pike Reach.

The Pike Reach is not a complicated exercise but it is very effective in working your core, chest, and shoulders. You will also get a nice stretch through your hamstrings and calf muscles. 

Let’s take a look at the key performance points of the Pike Reach.

  • start in a full plank position with your feet shoulder width apart
  • drive your hips up in to the air and reach your right hand to your left foot while keeping your legs straight and your abs tight
  • if you can’t touch your foot that’s ok, just reach as far as you can without bending your legs
  • return to the starting position then repeat the movement with your left hand reaching toward your right foot
  • alternate back and forth until you’ve reached your desired amount of reps or time

So there you have the Pike Reach. It may look simple but it is very effective and after a few reps you will definitely be feeling the burn!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Plank Shoulder Tap

Hey there, it’s time for a new Home Exercise of the Week! This week I have a great core exercise to show you called the Plank Shoulder Tap.

This is a great exercise to work your transverse abdominis which is the deepest layer of your abs that stabilize the entire low back and core muscles. It will also work your glutes, arms, wrists, and shoulders, as well as improving your balance and coordination. 

Let’s take a look at the key performance points of the Plank Shoulder Tap.

  • start in a full pushup position with your hands directly under your shoulders
  • separate your feet a bit to add some extra stability
  • keeping your abs tight and your hips as steady as possible, lift one hand and tap it on your opposite shoulder
  • return your hand to the floor and repeat on the other side
  • make sure to keep your abs as tight as possible to prevent your hips from rotating as you tap your shoulder

So there you have the Plank Shoulder Tap. Add this great core exercise to your routine and get those deep ab muscles fired up! If you find this exercise a little too challenging at first, you can modify it by dropping down to your knees and performing the exercise as described. This will reduce the amount of body weight you are holding.

Let me know how you do with this one in the comments below or if you have any questions.

See you next week with another new exercise!