Angie's Corner

Going Through Some Changes? Here’s a little inspiration to help push you up…

by Angie Miller

Going Through Some Changes?

Here’s a little inspiration to help push you up…

 Last week my blog was, “How to Challenge Your Fear of Change, “ and it was no coincidence that I chose that topic because we’re heading for some big changes in my house. One being that last week I sent my “baby” off to college. With that comes the realization that it is up to me to create my new journey, just as she is creating hers. The morning after she left I was tempted to stay in bed and allow myself some time to reflect, maybe to shed some tears and yearn for the past, but I knew what I had to do. I got up and taught my Pilates class, followed by a run, and finally I allowed myself some time to be alone in my thoughts. By that time my head was clear and I felt like I was in a healthier place. That was key; because I was then able to focus on the new chapter she’s starting in her book of life, and all the possibilities that lie ahead for both of us.

 Change is good, even if it feels a little rough at first. It’s those times where we are pushed our limits, that we discover our true potential. In light of all this, I decided to focus on one of my favorite fitness moves, one that is sure to push you up and help you make the most of what lies ahead. It’s a multi-muscle, functional exercise that works the chest while toning the arms and strengthening the core. It’s one of my favorite exercises because it’s a bodyweight move requiring no extra equipment. It’s just you against gravity, and that’s the foundation of all training. Bodyweight exercises improve our form and posture and increase our overall body awareness. 

Pushups are one of the most versatile exercises; and the best part is that anyone can do them, from a novice to an advanced exerciser. If you’re new to pushups you can start by doing them against the wall. From there you can perform them on all fours with your hands below your shoulders and your knees below your hips. After you’ve mastered that, you can try them in a modified or full plank position, depending on your arm, shoulder, and core strength. There are endless options for pushups, and no matter how you incorporate them into your weekly routine I guarantee that pushups deliver results. It won’t take long before you’ll see amazing definition in your arms, your core will feel stronger, and you’ll walk taller.

 Step One: Begin in plank position, either on your knees or on your toes. Place your hands a little wider than shoulder distance apart. Keep your hips level and your torso long and extended. Your head should be in line with your spine.

Step Two: Bend at your elbows and lower your body toward the ground, ideally until your chest is a few inches from the floor. Make sure that your head is still an extension of your spine so you don't allow it to drop. Inhale as you go down.

Step Three: Once you have lowered your body as far as you can while still maintaining good form, slowly press back up, exhaling as you go. Be sure to keep your body in one straight line all throughout the movement.

Now that you have the 411 on pushups, feel free to drop and give me 20.

Check back next week for more fitness tips, ideas, and information.

- Angie

Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

Want to Chisel Your Middle?

by Angie Miller

Try these Core Crushers on the Ball

Last week I shared two stability ball exercises, wall squats and push-ups (visit blog here). Now you’re ready for some new challenges. The benefit of stability balls is that they’re efficient and fun! They offer controlled instability, meaning that they are unstable, but you can safely control them within the training environment. The instability forces you to use all of your resources, your core and postural muscles to stay balanced on the ball and your body on alert, physically and mentally.

Today’s exercises are a little more complex, but with proper modifications everyone can do them. One is a Ball Bass, and the other is a Ball Pike. Each video is less than two minutes. Spend ten minutes a day and you’ll be amazed what a difference it can make. Be prepared to improve your posture and balance, and move in a purposeful manner. Add the exercises from last week, and you’ll have a short twenty-minute workout you can put together or mix and match to make your own.

Ball Pass

The Ball Pass using the stability ball is a fun, dynamic exercise to train the core.

2-3 sets of 8-12 reps will keep your center strong and your workout interesting.

How to Do: Lay on the floor with the ball between your feet. Exhale as you flex forward from and grab the ball with your hands, inhale as you extend long through your torso and raise the ball above your head. Exhale as you flex forward and return the ball between your feet, inhale as you extend long again. Keep repeating this pattern.

Safety Tips: Be sure to keep your center strong and your head in line with your spine. Avoid rounding your shoulders. Use your breath as your guide.

Ball Pikes

Stability Ball Pikes are a great way to train your core while challenging your balance. The exercise is interesting and fun. I offer a modification, so be sure to start with that then work your way up. Try to do 5-8 ball pikes, then rest and go for a second set.

How to do: Kneel next to the ball and walk out so the ball is under your feet and your hands are directly below your chest, or a little wider than shoulder distance for extra support. Keep your center strong, engaging your abdominals and lower back. Inhale, and then exhale as you lift your hips and raise your bottom toward the ceiling into an inverted V position. Inhale back to center and repeat.

Safety Tips: When you come back to center, be sure to secure your abdominals and lower back so you don’t let your hips drop and your back sway.

Thanks for working out with me! Have fun with these exercises and enjoy the results!

Best in Health~

- Angie

Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com