By Think Pynk Staff
If you are like me, I’m usually a “day late and a dollar short” when it comes to fitness. Meaning I’m just NOW in the process of trying to get a summer body. Being at the gym can be a bit overwhelming for newcomers with all of the gidgets and gadgets and perfectly tones bodies everywhere.
The key to not being intimidated and excelling during your workout is creating your own flow. Find exercises that work for you and stick with those until you’re comfortable moving on to the next level. You don’t have to workout on 10 different machines to see results. Here are 3 exercises to try during your next work out. Good Luck and remember consistency is key!
1. Push up Plank hold with hip flexion and abduction (with sliding disc)
This exercise targets your core stability and outside glute.
Start by getting into a push-up plank position. Engage your abs and lats while maintaining a straight line from the top of your head down to your lower back. Take a deep breath in through your nose and and you exhale through your mouth, pull your knee into your stomach while actively pressing into the disc. After you actively return the leg back to starting position, push the leg to the outside and return it while actively pressing into the floor the whole time.
Note: Make sure you are actively squeezing the glute on the inactive leg
2. Kettlebell Single Leg Deadlift (with sliding disc)
This can be done without the disc. I find the dic to be an extremely helpful tool for learning how to create tension and control throughout the whole movement.
Start out by holding the kettlebell in the hand that’s on the same side of the leg that will be sliding back. Standing tall and tight, slide and reach back with the leg that is on the disc as you sit into the opposite hip. Pretend you are hinging at the hip and your chest should fold over your knee. Once you feel your leg about to lift, slide and drive the foot back into starting position. A major tip here is to maintain a tall and tight posture throughout the movement to keep solid posture.
3. Dead bug
This core exercise is underrated! It will create a lot of core stability and coordination.
Start by lying on your back with your hands and legs up. Bend at the knee so you create a 90 degree angle and make sure your arms can make a straight line from your shoulder to your hand.
Your left hand and right leg will simultaneously extend as you take a long exhale. While the arm and leg are extending, focus on getting your rib cage down by bracing your abdominals and pressing your lower back into the floor to make sure you are not arching. The extended legs foot should have the toes pointed up and the glute should be squeezed. Hold while you exhale. Once you have exhaled as much as you could, return in a controlled manner while taking a deep breathe through the nose into the belly. Repeat on the other side. I would recommend 2-3 sets of 5-8 reps per side. – Master Trainer, Jonathan Oliveras