Here are more exercises you can do which will shape, tone and sculpt your entire body without spending a penny.

Here are some ideas to strengthen your abdominals for core strength:

Bicycle: Lay on your back with your chin up, elbows back behind your ears keeping a space between the chin and the chest. Slowly pull opposite knee towards your opposite shoulder pressing off your shoulder blades. Hold each move for 4 counts. Work up to 3 sets of 10 repetitions.

Crunches: Lay on your back with your chin up, shoulders back, elbows behind your ears and space between your chin and chest. Keep your feet hip distance apart. Press off your shoulder blades to lift your upper body. As you lift, curl your hips toward the ceiling in a pelvic tilt to contract the entire abdominals from top to bottom. Lift for 4 counts, hold for 4 counts then lower for 4 counts. Work up to 3 sets of 10 repetitions.

Plank: This abdominal exercise requires the same positioning as advanced push ups except you’re resting on your forearms instead of your hands. With your back straight and abs tight, hold for 1 minute. The key to this exercise is making sure your lower back stays straight and tight.

Here are some exercises for your lower body:

Lunges: Make sure your back is straight and your shoulders are back. Take a deep step and lower 90 degrees, making sure your knee is directly above heel, never over the toes to avoid injury. Press your weight through your heel as you slowly lower down. Contract glut muscle as your weight is pressed through your heel. Slowly lower then push yourself back to starting position by pressing through your heel and repeat. Work up to 3 sets of 10 repetitions on each leg working one leg at a time.

Squats: Imagine trying to sit in a chair that’s placed very far behind you. Make sure your back is straight, shoulders back and feet are hip distance apart. Press your weight through your heels pushing your gluts way out behind you and lower 90 degrees. Your knees should be over your heels, not toes to avoid injury. Lower for 4 counts, hold for 4 counts then lift for 4 counts working up to 3 sets of 10 repetitions.

Plié: This exercise is similar to squats except by using a slightly different form you strengthen the hips and outer thighs. For this exercise, turn your toes and knees out while tucking your tail bone under. Your back should be straight and tight. Press your weight towards the outside and back of your legs. Lower for 4 counts, hold for 4 counts then lift for 4 counts. Work up to 3 sets of 10 repetitions. Becoming fit doesn’t have to mean costly gym memberships or even moderately priced home equipment. What is needed, however, are just a few ideas and the desire to look, feel and live your best.

Debi “The Mojo Coach”
www.TheMojoCoach.com
www.AskTheMojoCoach.com