Fit 4 Mom- Los Angeles

Helping moms make strides in fitness, motherhood and life

Double Arm External Rotation plus, Plie Squat

DIRECTIONS:Hold onto the handles of the tube in each hand and choke up onto the tube to create tension. Get into a plie squat and begin lowering and rising up in and out of the plie. Add in the external rotation, keeping the elbows glued to your sides.
REMINDERS:
• Keep elbows tight to the waist and elbows bent at 90 degrees
• Keep belly tight and spine in neutral throughout movement
 • There may be a need to discontinue the rotator cuff exercise before the plies, as they are MUCH smaller muscles.
 • B R E A T H E
MODIFICATIONS:
To make this less intense, perform exercise without one of the movements and/or without the tubing.
*content courtesy of Stroller Strides Corporate
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Squat Competition

The squat is a great exercise to work the muscles of the lower body!  It is also a great way to condition our bodies for the many tasks of motherhood; picking little ones up off the floor, moving strollers in and out of cars, etc.  The muscles involved in the squat include:

Primary Muscles: Erector Spinae, Gluteus Maximus (glutes), Quadriceps, Rectus femoris, Vastus intermedius (Cruraeus), Vastus lateralis (Vastus externus), Vastus medialis (vastus internus), Hamstrings

Secondary Muscles: Transverse Abdominus, Gluteus medius/minimus (Abductors), Adductors, Soleus, Gastrocnemius

Stroller Strides Los Angeles Squat Competition

Sponsored by Snoozeshade

During the first week in November we will record how many squats you can do in one minute.  December 3-8  we will do it again and whoever makes the biggest improvement on their own time will win a fabulous Snoozeshade Plus a $49.99 value!

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Crunch with Single Arm Tricep Extension

DIRECTIONS:
From a seated position wrap the tube around your back and under the arms. Lie down on your back with feet on the floor and knees bent. Hold onto both handles with one hand and anchor it at your chest. As you crunch up, extend the anchored arm up towards the sky.
REMINDERS:
  • For neck pain, feel free to hold your head with the opposite arm
  • Keep head in alignment with the spine
  • Core remains tight throughout
  • B R E A T H E

MODIFICATIONS:
To make this less intense, take the tricep extension out or perform without resistance

*content courtesy of Stroller Strides Corporate

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Advanced Plank with Elevated Leg

Near a curb or low wall, get into plank position with one of your feet on the curb or low wall. Start by tapping the top foot down onto the grounded foot. Progress the exercise by tapping the bottom foot to meet the elevated one. Be sure to repeat on the other side.
REMINDERS:
Keep hands or elbows directly under the shoulder joints
Keep head in alignment with the spin
Core remains tight throughout
Keep spine in neutral
B R E A T H E

MODIFICATIONS:
To make this less intense, take the elevation out

*content courtesy of Stroller Strides Corporate

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Bicep Curl to Front Raise

DIRECTIONS: Stand on the tube with one foot or two and begin a bicep curl. Once this move has been mastered, add in the front raise.
 
REMINDERS:
  • Keep knees and elbows soft
  • Keep belly tight and chest lifted
  • B R E A T H E
MODIFICATIONS
  • Stand on tube with one foot
  • Perform with one arm at a time
  • Take the resistance/tube out altogether

*content courtesy of Stroller Strides Corporate

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Cross Country Ski

DIRECTIONS:  Stand on the tube with one foot and hinge forward at the hips. Raise one arm forward and the other back, mimicking a cross country skier.

REMINDERS:

  • Keep core engaged throughout by pulling belly button to spine
  • Knees and elbows soft
  • Maintain a neutral posture with head in alignment with the spine
  • BREATHE
MODIFICATIONS:
  • To lessen the intensity, perform without resistance/tubing.

*content courtesy of Stroller Strides Corporate

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Brazilian (aka “flower picking”) Lunge with Row

DIRECTIONS: Stand on the tube with one foot and extend the other back into a lunge. Choke up onto the tube at about mid-calf and create a straight line from your head to your back ankle. Begin with a lunge movement and then add in the row.

REMINDERS:
  • Keep belly tight throughout to support the back/spine.
  • Squeeze the shoulder blades tightly in the row
  • Lunge movement is up and down, not forward and back
  • Keep knee in alignment with the ankle, not over the toes
  • BREATHE
MODIFICATIONS:
  • To lessen the intensity, perform the exercise without the tubing.

*content courtesy of Stroller Strides Corporate

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Plie Punches

DIRECTIONS:  This exercise is primarily for the core, however, there is some great chest work gained, as well. Anchor the tube behind the back, under the arms. Hold on to the handles and choke up on the tube. Lower down into a plie squat and begin the single arm alternating punches. Focus on rotation at the rib cage while keeping the hips square.

REMINDERS:
  • Pull shoulders away from the ears.
  • Hold the plie squat with feet wide and thighs parallel to the ground (or as low as possible).
  • Keep core engaged throughout by drawing belly button towards the spine.
  • Keep head in alignment with the spine
  • Punch with control
  • B R E A T H E
MODIFICATIONS:
  • For less intensity, perform the punches without the tubing and/or come out of the plie a little bit.

*content courtesy of Stroller Strides Corporate

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Lunge, Glute Squeeze, Hop

DIRECTIONS:  Begin in an alternating reverse lunge, then add in the glute squeeze. The progression can continue by adding a hop to switch legs.

REMINDERS:
• Pull shoulders away from the ears
• Keep core engaged throughout by drawing belly button towards the spine
• Keep head in alignment with the spine
• Line up the knee with the ankle at the lowest point of the lunge
 • B R E A T H E
MODIFICATIONS:

• To make this less intense, perform without the hop

*content courtesy of Stroller Strides Corporate

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Hip Bridge Variations

DIRECTIONS: The standard hip bridge starts in a supine position with knees bent and feet flat on the floor. Engage the core and the glutes to push the pelvis up off the ground until the spine is in a neutral decline, then return back to start.

Perform the move with one leg in the air.  Then switch legs.

Keep the tube pressed against the pelvis with the hands firmly on the ground, activate triceps isometrically.

REMINDERS:

• Press the shoulder blades into the ground and open the chest by external rotating the palms up

• Engage the core musculature throughout
• Relax the neck and jaw
 • B R E A T H E

MODIFICATIONS:
• To make this less intense, perform  at the lowest intensity (the first image shown above)

 

*content courtesy of Stroller Strides Corporate

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