Tuesday 17 October 2017

Fit Moves: Exercise at the core of all strong muscles

DECLINE PUSH-UP 1/ Start by supporting your body on your toes and hands with your feet on a step behind, elbows bent and your chest nearly touching the floor. 2/ Simply push-up to a straight arm position and then lower your body back to the start position. It is important to keep your back straight throughout this exercise and not allow the hips to raise.
DECLINE PUSH-UP 1/ Start by supporting your body on your toes and hands with your feet on a step behind, elbows bent and your chest nearly touching the floor. 2/ Simply push-up to a straight arm position and then lower your body back to the start position. It is important to keep your back straight throughout this exercise and not allow the hips to raise.
DECLINE PUSH-UP 2/ Simply push-up to a straight arm position and then lower your body back to the start position. It is important to keep your back straight throughout this exercise and not allow the hips to raise.
DIAMOND CRUNCH 1/ Start by lying on your back with the soles of your feet together, knees out to the sides and your arms straight up over your chest. Then simply raise your head and shoulders off the floor.
DIAMOND CRUNCH 2/ Lower the body back down to the start position and then repeat movement. Keep the soles of the feet together throughout the exercise.
JACKKNIFE 1/ Start by lying on your back with your legs straight and hands to the sides of your head.
JACKKNIFE Then simply lift your head and shoulders off the floor while also bringing your knees into your chest, allowing the knees to meet the elbows. 2/ Lower back down to start position and repeat.
JUMPING SQUAT 1/ Start with your feet shoulder-width apart with your arms bent by your sides. Bend at the hips and knees into a semi-squat position, leaning your torso slightly forward, then simply push off your feet, jump straight up in the air and land in a semi squat position.
JUMPING SQUAT 1/ Start with your feet shoulder-width apart with your arms bent by your sides. Bend at the hips and knees into a semi-squat position, leaning your torso slightly forward, then simply push off your feet, jump straight up in the air and land in a semi squat position.

Siobhan Byrne

At this stage you should be flying with your exercise programme. Remember, the only workout you will ever regret is the one you don't do.

Halfway through our 100FITdays challenge and you should be feeling stronger and seeing visible signs of all your hard work.

Also, very importantly, your core strength should be improving greatly. This is the basis of what all our muscles are built on, so a strong core will really help to improve stability, balance and posture.

The four exercises I have chosen for this week include Decline Push-up, Diamond Crunch, Jackknife and Jumping Squat.

We will be working chest and shoulders along with abs and core and also legs.

If you struggle with the Jackknife, try a simpler version with your knees bent and your feet flat on the floor instead of the legs straight.

Perform each exercise for 20 seconds then rest for 10 seconds before you move on to the next exercise and repeat. This completes one round. Aim for 8 sets, with a minimum of 5.

  • To see videos of Siobhan performing the exercises, and to get your bonus cardio video, sign up for the 100 FIT days daily email www.independent. ie/100fitsignup or read Yvonne’s daily blog in #100FITdays section of fitmagazine.ie  

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