Workout Wednesday

Workout Wednesday – Side Plank

May 6, 2009

Workout Wednesday is here again. And not without adventure. As J was lovingly helping me with my photos for this week, I caught my necklace on the tripod. The necklace broke and my teardrop charm fell off into the grass. A whole afternoon and part of the early evening later, I found it. The worst part is that I was probably standing on it when I was looking for it in the spot that it fell.

Then my youngest Sister dropped by for an impromptu pedi/mani night before heading back down to Charlotte to watch her friends band play for a few nights. I have enjoyed her here in Ottawa since Christmas, but I fear her time here is limited. She keeps taking off to Charlotte and will most likely head back permanently soon.

On to my workouts. This week saw me walking a lot. I did three 3km power walks in addition to many runs back and forth to the school (I did more than my usual ten with School Council and Fundraising Committee meetings). I managed three strength training sessions and a few extra five minute ab crunchers (I am really trying here).

A great way to work out the muscles that get missed from just doing crunches is the Side Plank. The Side Plank is hard, but so worth it. It works all of your abdominals (actualy your transverse abdominus – which are the inner layer of ab muscles that keep everything tight and make you look slimmer – this is what I really need to work), strengthening your core, which is so important to posture.

Sit on your side and raise up onto your feet and one arm, with the other arm extended overhead. Hold your abdominals tight and don’t forget to breathe. As you can tell from my photo (again, by J) it is difficult to hold this pose for photos.

Reach down and slightly under your torso with your upper hand, hold for 2 seconds and raise it back up. Do 12 -15 repetitions switch sides and repeat.

It is easier to perform this with running shoes on, but I was being lazy to run in and get them, thus making the dog think we were going for a walk.

**disclaimer: I am in no way a Doctor or Physical Trainer. I am going to share with you my thoughts and ideas about how to get into shape again. I strongly advise consulting a medical professional prior to starting any workout routine as well as a professional trainer. I am in no way responsible for any injury you may sustain from trying any of my suggestions.

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Categories: Workout Wednesday

Workout Wednesday – A day late

April 30, 2009

Sorry for being a day late on Workout Wednesday, but my head was pounding yesterday and I couldn’t think straight to get it all together last night.

Without further ado (I love this saying, not sure why, but I love it) I bring you my week in workouts. I managed two 3k walks, a 5k run (pushing the stroller with the dog, gotta give me extra points for that) and two strength training workouts. Overall not a bad week, but I did hurt my wrist last week so that is why I had more walks and a run than strength.

This week I thought it would be fun to share with you some of my favorite band exercises. J once again did the photography for me, he is such an amateur and I love it. I almost decided not to use these photos for two reasons. Ok, really one. I look like crap. Excuse the language, but when I uploaded my photos I thought, ‘BeachMama what are you doing, your abs look like mush and your arms look terrible, don’t show the world this’. But, then I realized that I am trying to keep it real here. I am definitely not looking my best. I didn’t choose the right top to wear, so it shows off all my weak spots, but it is what it is and sorry if my flabby abs offend, but you can’t say that I am not working on it.

Here we go. Four exercises with bands and for fun we took it outside. (Excuse the grass we need to seed.)

The fly.

Arms together in front, release them to the side keeping arms straight, hold, back straight, abs tucked in, release them back to the front. Do 12 -15 reps.

Arm extensions. Start with elbows bent, arms at shoulder level, again back straight and abs tight, push your arms straight out hold and bring them back. 12 – 15 reps.

Standing row. Standing on your band, legs shoulder width apart, back straight but leaning forward, abs tight. Lift your arms straight up along your side, bending elbows but keeping your back straight, hold release. Repeat 12 – 15 times.

Sitting row. Wrap your band around a pole, door handle or chair leg. Sit with back straight leaning forward just a bit, pull arms into your body straightening up, hold then release. Repeat 12 – 15 times.