Good day, readers!
Today's lesson is the first part of our new TV Workout series. We at Perfect Personal Training hope that you will find these exercises to be helpful in improving your physique while still enjoying your favorite TV shows. These are not fat-burning exercises, but they are integral in improving balance, core strength, athletic ability, and in developing better postural and spinal health.
Perform each of these exercises at least once or twice at first, until fatigue. Stop prematurely if any of them causes you any pain. After a week or two, most people will be able to safely progress to doing these several times each, and for a longer period of time. Please consult a physician or your Perfect Personal Trainer to avoid injuries and to better understand this workout.
Core TV Exercise #1: Crunches
This exercise will improve your abdominal muscles' abilities. Lie back onto the floor or sofa with knees bent and hands behind your head (as pictured) or touching the side of your face. Keep elbows back and out of your sight. Your head should be in a neutral position with a space between your chin and chest. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your shoulders off the floor or sofa. Return to starting position and repeat. Breathe regularly throughout this exercise.
Core TV Exercise #2: Side Crunches
This exercise is a modification to exercise #1 that will reach more into the oblique muscles that surround the abdomen. Simply position your legs as shown and spend an equal time with the legs facing in the opposite direction. Follow the directions from exercise #1.
Core TV Exercise #3: Ankle Wiggles
Lift your shoulders off of the ground with your palms facing down. Then, alternate from side to side, reaching one hand to one ankle and then switching to the other side. This exercise utilizes the obliques, which run alongside your body. Avoid straining your neck while you perform this, keeping your focus on reaching for the ankles. Lie back onto floor or bench with knees bent and hands at your side. Your head should be in a neutral position with a space between your chin and chest.
Core TV Exercise #4: Planks
This exercise does not involve movement. Position your elbows directly underneath the shoulders and press them into the floor. Hold this for as long as you can without causing back pain. This exercise is not for those with stage 2 or 3 hypertension. Those with stage 1 hypertension should first consult a physician. Stop this exercise if dizziness, a light-headed feeling, back pain, or other issues occur.
Core TV Exercise #5: Modified Planks
In this modification, you can bring one leg up by several inches or more and hold it for up to three seconds. Be certain not to hold your breath. Consult a physician before doing this if you are hypertensive.
Core TV Exercise #6: Alternating Toe Touch
Lie back onto the floor or sofa with your feet up into the air. Your head should be in a neutral position with a space between your chin and chest. Leading with the chin and chest towards the ceiling, contract the abdominal and raise the shoulders. Extend one arm and reach for the opposite foot. Return to start position and repeat with the other hand. Remember to keep your head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold something in your hands, gradually increasing to heavier items for a deeper workout. To decrease resistance, position your hands closer towards the body.