Heel Touch Crunch

Hey there! It’s time for a new Home Exercise of the Week and this week I have one of my favourite ab exercise for you to try called the Heel Touch Crunch.

The Heel Touch Crunch is going to focus on your upper abs and obliques. The move is simple but don’t let that fool you. You’re going to get a nice burn from this one! 

Let’s take a look at the key performance points of the Heel Touch Crunch.

  • start by laying face up on your mat with your knees bent and feet flat on the floor
  • flex your abs and pull your belly button down towards the floor to keep your abs engaged and your lower back flat against the floor
  • crunch your upper body up until your head and shoulders are off the mat
  • keep looking up to avoid tucking your chin in to your chest
  • from this starting position, reach your left hand towards your left foot and tap your heel (this will give you a nice contraction in your oblique)
  • return to the center and immediately reach your right hand towards your right foot and tap your heel
  • keep your abs engaged throughout and alternate back and forth for your desired amount of reps or time

So there you have the Heel Touch Crunch. Add this to your routine and fire up those abs! 

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

See you next week with another new exercise!

 

Bicycle Claps

Hey there! It’s time for another new Home Exercise of the Week and this week I have a great exercise for you to try called Bicycle Claps.

Bicycle Claps are going to get your abs burning and you will also be working your hip flexors (hip flexors are the muscles that help raise your legs up). The move is fairly straight forward but it does take a bit of co-ordination and balance so it may take a bit of practice to get good at it. 

Let’s take a look at the key performance points of Bicycle Claps.

  • start by sitting up on your mat and leaning back at a 45 degree angle
  • bend your legs and raise both feet off the floor
  • engage your abs by squeezing your stomach throughout the movement
  • from this starting position, extend your right leg while keeping your left leg bent
  • while you are extending your right leg, reach underneath your bent left leg and clap both hands together
  • return your right leg to the starting position and at the same time extend your left leg
  • now clap your hands together under your bent right leg
  • alternate back and forth for your desired amount of reps or time
  • remember to keep your abs engaged, upper body at a 45 degree angle, and your feet off the floor throughout the entire exercise

So there you have Bicycle Claps. You’ll be well on your way to a strong core if you add this move to your exercise routine!

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

See you next week with another new exercise!

Spiderman Pushups

Hey there! It’s a new week which means it’s time for a new Home Exercise of the Week! This time I have a challenging upper body exercise for you to try called Spiderman Pushups.

Spiderman Pushups will work your chest, shoulders, and triceps, and the knee driving up towards your elbow will give your core a really good workout. If you have trouble doing the full pushup, you can start with the modified from-the-knees version which you can see in the video demonstration. 

Let’s take a look at the key performance points of Spiderman Pushups.

  • start by getting in to a full pushup position with your hands wider than your shoulders and in line with your chest
  • squeeze your abs and your glutes to keep your body nice and straight and to prevent your hips from dropping
  • now lower your body down towards the floor keeping your arms at about a 45 degree angle from your body
  • as you are lowering your body down towards the floor, lift your left foot off the floor and drive your left knee towards your left elbow
  • your knee should reach or almost reach your elbow at the bottom portion of the pushup
  • push your body back up while returning your left leg to the starting position
  • now repeat the pushup but this time drive your right knee towards your right elbow
  • return to the starting position and then keep alternating sides until you have completed your desired amount of reps or time
  • for a slightly easier modified version, drop down to your knees and perform the exercise from your knees throughout the set

So there you have Spiderman Pushups. It’s a tough one but once you get the move down it looks pretty cool and you will get those upper body muscles and core 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!

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!

Superman Back Row Pushup

Hey there, it’s time again for a new Home Exercise of the Week! This time I have a great core and upper body exercise for you to try called the Superman Back Row Pushup.

The Superman Back Row Pushup works quite a few different muscle groups so there are a lot of benefits to this one. You will be working your upper and lower back, your glutes and hamstrings, your chest, shoulders, and triceps, and also your abdominals. If you suffer from lower back pain from sitting at a desk all day then this is the move to do to strengthen up those muscles. Often times, a little strengthening of the muscles of the lower back goes a long way to giving some back pain relief and prevent back pain in the future.

So let’s take a look at the key performance points of the Superman Back Row Pushup.

  • start by laying face down on your mat with your arms fully extended over your head
  • while keeping your head and neck in line with your spine, squeeze your glutes and lift your head, arms, and legs straight up as high as you can 
  • when you can’t lift any higher, pull your elbows back and squeeze your back muscles
  • after getting a good flex in your upper back muscles, drop your hands down to the floor in line with your chest while lowering your feet back down to the floor at the same time
  • now push your body up on to your hands and toes and stop just before your arms fully lock out
  • lower your body back down to the floor and extend your arms over your head again while lifting up your legs and squeezing your glutes
  • repeat for your desired amount of reps or time
  • if you find it too challenging to do the full pushup, you can do the modified pushup from your knees as seen in the video demonstration

So there you have the Superman Back Row Pushup. This is one of my favourite exercises and it is a great one to add in to your upper body or full body routine.

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

See you next week with another new exercise!