Get In Shape Now!
Busy schedules and obligations sometimes make it a challenge to squeeze in a full-body workout. But devoting even 10 minutes a day to just one move can help shape and tone your body. PJCC Personal Trainers Chris Nash and Molly Stenhouse share their favorite exercises for a quick and effective workout.
Around The World
“This is a total body, low impact workout,” says trainer Chris Nash. “And you’ll never plateau, but keep getting stronger.”
- Stand with feet apart at the width of your shoulders
- Hold a Bosu Ballast Ball (with sand), straighten your arms and bring the ball over your head
- Twist to your left and, with straight legs, bend at the waist to tap the floor with the ball
- Lift up, twist to the right and repeat the move
- Do a total of 12 reps (rotations)
Dynamic Piriformis Stretch
“This is an advanced stretch for those who suffer from a tight or spasming piriformis (a flat muscle in back of the hip joint),“ says trainer Molly Stenhouse. “It’s also a great balance and warm-up exercise.”
- Balance on one straight leg.
- Bend opposite knee and using your hands, pull this leg over the straight leg’s thigh.
- Support folded leg with both hands, one grasping under the shin and the other grasping over the ankle.
- Pull the folded leg up towards the ceiling — hold for three seconds.
- Unfold and step forward on the same leg you were just stretching.
- Repeat on other side.
Bodyweight Leg Raise
“I like this exercise because it’s a nice alternative to a crunch, which can sometimes strain neck muscles,” says trainer Mark Dizon. “This move keeps your back and neck flat on the floor so you can achieve ‘washboard abs’ without discomfort.”
- Lie on your back and place your hands beneath your glutes (rear end).
- Squeeze your abs and glutes, and then straighten and extend your legs.
- Raise your legs toward your upper body until your body is at a 90-degree angle and your toes are pointing toward the sky; hold for one second.
- Slowly bring your legs down to the floor and repeat.
“This is a strength-training exercise that also challenges your core, arms, and back,” says trainer Ginger Watts. “It also helps improve your balance.”
- Stand on one foot and hold a body bar, barbell, or two hand weights at a comfortable weight.
- Keep your back flat, not rounded, and bend over at the hips.
- •Extend one leg behind you and lift off the ground (if too difficult, put your foot on the ground but still keep behind you).
- Hold the weights or bar with straight arms toward the ground.
- Pull (or “row”) the weights toward your chest as you squeeze your shoulder blades together to contract.
- Do 10 to 12 slow reps, then switch feet and repeat.
For more information about Personal Training at the PJCC or Fitness Classes visit www.pjcc.org!