Bicycle Twist

HOME EXERCISE OF THE WEEK

I have another great ab exercise for you to try this week called the Bicycle Twist and it is going to fire up your upper and lower abs, your obliques, and your hip flexors (hip flexors are the muscles that help raise your legs up). This move is a burner and it does take a bit of co-ordination and balance so don’t worry if you struggle with it a bit at first. Keep working at it and in time you will be “burning” through these! 😉

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

  • start by sitting up on your mat and leaning back at a 45 degree angle
  • bend your legs, raise both feet off the floor, and put your hands behind your head
  • 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, twist your upper body and bring your right elbow towards your left knee
  • return your right leg to the starting position and at the same time extend your left leg and bring your left elbow towards your right knee
  • 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 the Bicycle Twist. It’s challenging and your abs will be screaming at you but it will be worth it!

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

See you next week with another new exercise!

Bridge Hold Leg Raise

Hey there! It’s a new week and time for a new Home Exercise of the Week! This week I have another great lower body and ab exercise for you to try called the Bridge Hold Leg Raise.

The Bridge Hold Leg Raise is going to target your hamstrings, glutes, hip flexors, and abs. The glutes and hamstrings will be worked isometrically while the hip flexors will be worked through concentric and eccentric contraction. 

Let’s take a look at the key performance points of the Bridge Hold Leg Raise.

  • start by lying face up on your mat with your right knee bent and your left leg fully extended
  • from this position, drive your hips up as high as you can by pushing through your right heel and squeezing your glutes
  • now raise your extended left leg straight up in to the air while squeezing your abs
  • lower your left leg slowly back down until it is almost touching the floor 
  • keep raising and lowering your left leg while maintaining your weight on your right heel for your desired amount of reps or time
  • now bend your left knee and extend your right leg and repeat the movement on your right side for your desired amount of reps or time to finish off the set

So there you have the Bridge Hold Leg Raise. Add this in to your lower or full body routine and you’ll be on your way to stronger glutes and abs in no time!

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

See you next week with another new exercise!

Equalizer Bar Pushup Mountain Climber Twist

Hey there, it’s time for a new Home Exercise of the Week. This week I have an upper body and core exercise to show you called the Equalizer Bar Pushup Mountain Climber Twist.

This is a great exercise to work your chest, shoulders, triceps, upper and lower abdominals, and obliques. I’m using an Equalizer Bar for this video demonstration but if you don’t have one, you can also do this exercise without it or use a step or bench to elevate your upper body. The elevation of the upper body gives your knee a little more clearance to raise up and twist and the Equalizer Bar allows you to go a little deeper in the pushup.

Let’s take a look at the key performance points of the Equalizer Bar Pushup Mountain Climber Twist.

  • place the Equalizer Bar on it’s side on the floor
  • place your hands on the bar at the highest elevation and get in to a full plank position
  • keep your hands in line with your chest and keep your abs tight
  • lower your body until you feel a deep stretch in your chest while keeping your elbows flared out at about a 45 degree angle
  • push back up until your arms are almost straight but don’t lock them out at the top
  • from this top position, drive your right knee forward and then twist it underneath you towards your left side
  • return to the middle and then bring your right foot back to the starting position
  • perform another pushup and then drive your left knee forward and twist it underneath you towards your right side
  • return to the middle and bring your left foot back to the starting position
  • repeat the movements for your desired amount of reps or time

So there you have the Equalizer Bar Pushup Mountain Climber Twist. Multi-joint movements are always great for building overall strength, conditioning, and for calorie burning so try adding this exercise to your upper body or full body routine. If you have trouble doing a full pushup, you can also do a modified pushup from your knees and then just raise your body up on your toes to perform the mountain climber twist.

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!

Spider Jump

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.

See you next week with another new exercise!

Medicine Ball V Up

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!