Angie's Corner

Want Strong Legs, A Tight Tush and a Chiseled Middle? Try These Exercises on The Ball…

Stability balls are great fun! They offer controlled instability, meaning that they are unstable, but you can safely control them within the training environment. It’s the instability that challenges you and forces you to use all of your resources, your core, your posture, and quality movement patterns to maintain your balance throughout the exercises.

I love training with stability balls because I feel like a kid again. They’re light and dynamic, but oh so challenging. I have a multitude of exercises I like to do, and today I’m going to share two of my favorites. Both are multi-joint, multi-muscle exercises. These are more complex exercises that force you to stay on alert physically and mentally, and give you better results in less time. Be prepared to improve your posture, better your balance, and move in in a purposeful manner. Next week I’ll share more stability exercises, and soon you’ll have a short twenty-minute workout you can put together or mix and match to make your own.

Want strong legs and a tight tush? Try Wall Squats with the Ball

Stability ball, wall squats are an excellent way to train the legs and tone the tush. 2-3 sets of 12-16 reps will have your legs and backside feeling stronger and sexier than ever before.

How to Do: Stand against the wall with the ball secured behind your lower back, above your gluteals. Secure your center by co contracting your abdominals and lower back so your spine is neutral. Inhale as you bend your knees to 90 degrees, exhale as you extend your legs and stand tall.

Safety Tips: Be sure to keep your center strong, and avoid rounding your back. Be sure to keep your knees behind your toes, making sure that they don’t extend beyond the ball of your foot. Be sure to breath properly throughout the movement.

Want to work your chest while challenging your core? Try Push Ups on the Ball

Stability ball push-ups are a great way to train your core while working your chest. The added balance challenge keeps the exercise interesting and fun. Try 2 sets of 8-12 reps and feel the difference in your upper body and core strength.

How to do: Kneel next to the ball and walk out so the ball is under your thighs and your hands are directly below your chest, a little wider than shoulder distance for extra support and proper form. Keep your center strong, engaging your abdominals and lower back. Inhale as you lower, exhale as you lift.

Safety Tips: Avoid “head butting.” Be sure to lower your chest and keep your head in line with your spine throughout the movement.

More to come next week! (Visit next blog here)

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

Flexible Mind, Flexible Body

by Angie Miller

I see it all the time… It's the end of class, and just as I'm ready to finish with what I think is the best part of the workout, the ending stretch sequence, there's a few individuals who hustle out of the room as if those final 3-5 minutes are critical to their day. Maybe once in awhile that's true, but before you decide to skip the stretch at the end of your next workout, I think it's important to weigh the benefits of a 5 minute head start on errands, dinner, or whatever it may be, vs. the benefits of 5 minutes of proper stretching.

Know this… skipping the ending stretch after you've just sweated to your favorite exercise DVD, taken a run, or even a long walk, can cause muscle imbalances that result in injury, less effective movement patterns, and in my opinion a less productive workout overall. Just as a flexible mindset can help up to embrace concepts and ideas that are outside of our usual way of thinking, a flexible body can help us to embrace exercises and activities we might not otherwise be able to perform.

So the next time you're tempted to skimp on your stretch, here are three reasons to remain flexible:

1. Stretching improves mobility:

Your joints allow you to move. Whether it's reaching down to pick up your baby, or racing around your neighborhood on your morning jog, stretching helps you to maintain joint mobility. If your range of motion is limited because you have tight muscles, this will affect your workouts and your everyday movements.

2. Stretching improves posture and balance:

Stretching can help you maintain a good balance of muscle strength and muscle flexibility, which is important for proper posture and alignment. A common imbalance for many of us is tight hip flexors, (front of the hips), from sitting down much of the day. This tightness can cause your lower back to sway as your pelvis is pulled forward. Any imbalance like this alters your posture and affects the quality of your movement, which can have a negative impact on your balance. The goal is to be able to move freely in your daily activity and to have proper range of motion as you exercise. Stretching will keep your joints mobile and improve your overall posture and body alignment.

3. Stretching helps relax your muscles and relieve your stress:

After sitting at a desk in front of a computer all day, or sitting at an event for an extended period of time, doesn’t it feel amazing to stand up and stretch? When we sit in one position for too long, or work the same muscles over and over again, aka repetitive movement, our muscles get tight and knotted. Stress also has an impact, as it causes more tension throughout our body. Stretching can help counterbalance the stiffness and tension by increasing blood flow to the affected muscles and stimulating the nervous system to decrease stress hormones. All of this results in a calmer, more relaxed physical state.

When it comes to stretching, the term “use it or lose it” really does apply. Good body mechanics, improved range of motion, healthy posture and alignment, and better balance all result from proper stretching and flexibility.

Here’s to stretching your limits~

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

Mix it Up with Machines

by Angie Miller

It’s that time of year when we’re inspired to dust off our fitness DVD’s and lace up our tennis shoes. With fresh goals in mind and a renewed sense of energy we’re prepared to get results. That being said, it’s also the perfect time of year to try something out of the ordinary. Something that will inspire us with the novelty of change and take us out of our comfort zone; which is the best place to be if we want to learn and grow. It happened to me recently and it inspired me to share what I learned with you. I was asked to research popular exercise machines that are available at most fitness clubs and even in homes. Being that I don’t use exercise machines as part of my normal routine, I was curious to see what today’s machines have to offer. After all, who am I to pass on the opportunity to challenge my brain and body differently? With my new project in mind, I headed to my local gym and picked out eight machines that would target most every major muscle group in a safe, effective manner. Here’s what I came up with:

I recommend doing the exercises circuit style. Start with the Elliptical, and then rotate through the other machines for three complete cycles. Before you begin, keep in mind that if machines aren’t a part of your normal routine they can be intimidating. But the good news is that today’s fitness machines are better than ever. With visuals and instructions they’re easy to use; and more so than free weights, body bars, and exercise bands, they provide stability throughout the exercise. They also guide your movement patterns, helping to keep your range of motion safe and effective and reducing your risk of injury.

Station One: Elliptical Machine

Start out with elliptical training for an active, full body workout. For a safe, proper warm up, stay on the elliptical for 10 minutes. If you have more time, increase the resistance or speed and add 10 more minutes for a quick cardio blast.

Tip: Watch your foot placement on the elliptical. For smaller women it may be best to step to the inside of the pedal for the narrowest, most comfortable stance. Use your arms to get a full body workout and to better engage your core.

Station Two: Rowing Machine

Now that you’re warmed up and ready to go, start with the large muscles of the back and challenge them with a machine that is fun, functional, and easy to use. Rowing machines are incredibly versatile. They strengthen your back muscles as well as your arms, legs, and core.

Tip: Depending on your fitness level, your initial rowing time may vary anywhere from five to ten minutes. Increase the time or level intensity as you feel stronger and your body feels ready for an additional challenge.

Station Three: Shoulder Machine

Next up, it’s time to train the upper body with a cable machine that trains your shoulders and arms while engaging your core for improved strength.

Tip: For added stability and support, perform a one-arm shoulder press in a seated position. Once you have that mastered try adding a two-arm press. When you’re ready for the next level perform the exercises standing.

Tip: Perform 16 reps of a bilateral (two arm shoulder press), or 8 reps each of a single arm shoulder press.

Station Four: Chest Machine

A total body circuit wouldn’t be complete without a chest workout that also targets the arms and front of the shoulders. For versatility and best results, perform both a chest press and a chest fly to target all of the surrounding muscles.

Tip: Perform 16 reps of a chest fly and 16 reps of a chest press

Station Five: Biceps Machine

You’ve targeted the large muscles of the back, chest, and shoulders. Now it’s time for single joint exercises that target the biceps.

Tip: Perform 16 reps of a bilateral (two arm) biceps curl, or 8 reps each of single arm biceps curl.

Station Six: Triceps Extension Machine

Say goodbye to bye-bye arms. Triceps are stubborn and hard to work, and that’s all the more reason to make sure you don’t leave the gym without a triceps challenge that will make you proud to show off lean, sculpted arms.

Tip: Perform 16 reps of a bilateral (two arm) triceps extension, or 8 reps each of single arm extension.

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Station Seven: Glute Machine

Your glutes are your powerhouse. They improve your posture and assist you in everything you do. They’re also your back’s best friend, giving it the stability and support it needs.

Tip: Perform 16 reps with both legs, or 8 reps on each side.

Station Eight: Abdominal Machine

You’ve worked the back end, now it’s time to target the front. An abdominal machine will keep you safe and stable, giving you the six-pack of your dreams while keeping your alignment secure.

It’s a new year, and with that comes new opportunity. If you’re looking for a fun, alternative workout, machines can’t be beat. They’re safe and effective, and they give you the results you’re looking for without all the guesswork. Remember: It’s not the workout so much as the effort you put into it. So today, go all in!

Best to You in 2015~

Sincerely,

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Arm Yourself for the Holidays Workout

by Angie Miller

Whether it’s summer time fun or holiday festivities, we all want to bare arms that are strong and sculpted. This upper body workout gives you three exercises to strengthen and tone your biceps and triceps, along with interesting variations that challenge your balance and work your core.

Tip: Remember that exercise bands offer variable resistance, which means that the resistance changes throughout the range of motion. This keeps the movement dynamic and allows you to create the amount resistance you need. If you need the work to be harder, step further away from the anchored band so the pull is greater.

Tip: Make sure that your band doesn’t have any “rebound,” when you return to your start position. This means that you don't want there to be any slack in the band no matter where you are in the movement.

Equipment Needed: Resistance Band, (as well as a Sliding Glass Door or an Anchor for a Doorway). Wishing you lots of joy and good health during the holidays.

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Want great arms and a strong core?

Want great arms and a strong core? Try a Pushup!

by Angie Miller

A Pushup is a great functional move 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, effective bodyweight 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.

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Tip: Pretend you have a belt around your waist so your center will stay strong. You want to avoid letting your hips drop or your lower back sway.

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 is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

The 411 on Squats

by Angie Miller

A Squat is a functional move we perform in everyday life. We stand, sit, and bend throughout the day, whether we’re at home, in the office, or out for entertainment. Functional exercises are critical for good posture and body alignment, as well as balance, injury prevention, and core stability.

Squats are one of my favorite exercises because they tone and shape our gluteals, or what I fondly refer to as our powerhouse. If our glutes are strong our lower back has protection, and our lower back is an area that is prone to injury.

One of the best things about squats is that they’re complex exercises that recruit multiple muscles; therefore you expend more energy and burn calories more efficiently. Think of them as smart exercises, but remember that anything that makes your body smarter is going to require practice.

That being said, to prevent any “squatastrophies,” yes that’s a word I just made up, here’s the 411 on proper squat form, along with some visuals to bring it to life.

Step One: Stand with your feet hip distance apart, toes pointed forward or slightly outward, torso long and extended, and shoulders down and back. To start your squat, bend your hips and knees in a slow controlled manner, making sure that your torso stays strong and stable and your head in line with your spine.  

Caution: Avoid arching your lower back or hinging too far forward at the hips.

Step Two: As you squat, imagine tapping an invisible wall behind you with your gluteals. Keep your eyes focused forward and your weight into your heels.

Caution: Avoid letting your knees to go past your toes, and do not allow your heels to rise off of the floor at any point during the exercise.  

Tip: You can continue the downward phase of the movement until your thighs are parallel to the floor, (if possible); or until you will no longer be able to maintain good form and alignment.

Step Three: As you start the upward phase of the movement, load slightly into your heels, engage your gluteals, and stop when your hips and knees are fully extended.

Caution: Pay attention to your knees throughout the movement, making sure that they don’t collapse inward or shift outward.

Now that you have the 411 on squats, you’re on your way to a tight tush, toned legs, and better body mechanics. Stay tuned next week, when we’ll do the 411 on push-ups.

Safe Squatting,
Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com