MONTHLY EXERCISE
Yes, You Can!
Every month we will feature an exercise developed by our very own Personal Trainer, Mike Tattersall (as he says - Trainer to the Stars - 'cause we're all stars) - Ottawa, Ontario. We will use pictures to show an SSBBW doing the exercise and an explanation on how to do it. All our exercises can be done in the privacy of your own home and using things you have around the house. So throw your workout clothes on and get moving!
This month's exercise....
The Plank
Equipment: Wall.
Set Up: Wear non slip shoes or slippers.
Starting Position : Stand in front of wall with elbows and forearms against the wall.
Instructions:
- step away from wall until you feel the stretch in the back of your lower leg
- allow your hips to go forward to deepen the stretch a little bit
- ensure your body is a straight line from shoulder to hip joint to heel
- hold for as long as possible, no more than 3 minutes
- look straight ahead
Repetitions: Do as many as you can plus one (1) and work up to 5. (The 'plus one' is because your body gets the most benefit from the most dificult one to perform correctly.
Remember to breathe.
 |
Wall PushUps
Equipment: Wall.
Set Up: Wear non slip shoes or slippers.
Starting Position : Arms length from wall, hands just below armpits against the wall.
Instructions:
- slowly step away from wall until you feel the stretch in the back of your lower leg
- with your weight on your toes, bend your elbows to the side and bring nose close to wall
- do this slowly and with control, the slower the better, and return to starting position
Repetitions: Do as many as you can plus one (1) and work up to 25. (The 'plus one' is because your body gets the most benefit from the most dificult one to perform correctly.
Advanced: If you have the strength try the pushup with your weight on one foot and alternate feet.
Remember to breathe.
 |  |