Thursday, July 28, 2011

Workout Vocabulary

Alright, so I just did a really great workout that I'm dying to share. However, a hand full of the exercises I do don't really have names, and if they do then I definitely don't call them by their right name. I tend to make up names for a lot of the exercises. I call them weird things, so beware. This is why I've chosen to dedicate this blog post to some workout vocab so that in future posts you'll know what I mean when I say weird things. Here we go. We'll start off easy and work our way up to the really out there ones.

1. Tuck-ups: Like a V-up, only you tuck your legs in and out as you crunch. Sit on your butt, legs in a tucked position, then lower your shoulders down as you straighten your legs. On the way back up bring them back into a tucked position.

2. Butterfly Sit Ups: These may look a little awkward, but they're great. Sit up in a butterfly position so your feet are touching then lay back. Crunch up toward the middle with your hands pushing in front of you, not toward the ceiling.

3. Straight Leg Ceiling Crunches: This is where you lay on your back, bring your legs straight up to the ceiling (straighter legs are better, but they can be slightly bent), then try too touch your toes. Your are essentially crunching to the ceiling with your legs straight.

4. Butt-Ups: Start in the same position as the Straight Leg Ceiling Crunch. Instead of reaching up for your toes, keep your back and shoulders on the floor and simply lift your butt up. You want to try to drop your legs as little as possible. Pretend there is a wall on the other side of your legs and your straight legs can't go past the invisible "wall". This trick always seems to work.

5. The Audrina: I gave it this name because I got this exercise from a Shape magazine article that featured Audrina Patridge. I'm going to try to explain this as easy as possible. It's a different take on the standard "Tuck Up". Lay on the floor with your legs straight at a 45 degree angle. As you crunch and lift your shoulders off the floor, you're also bringing your knees in toward your stomach. Then as you bring your shoulders back down, your legs should straighten back to 45 degrees.

6. Dollies: Sit with your legs in a straddle and your hands by your ears, elbows out. Go side to side alternating touching your elbow to knee, then elbow to knee. Kind of like a see-saw. Back, forth, back, forth.

7. Sumo Dollies: Stand with your legs apart and bent outward, like a Sumo Wrestler. Then engage in the same motion as you did with the dollies. Hands by ears, elbows out, elbow to knee.

8. Reverse Crunches: Lay on your back at 90-90 (hips flexed at 90 degrees, knees flexed at 90 degrees). Keeping the knees at 90, brings heels to the floor by extending your hips. Just before they touch the floor, flex the hip again, but this time bringing your knees all the way up almost to your chest, lifting your butt off the floor just a little bit. The key to this is form. Really try to keep those knees at 90 degrees the whole time.

9. Peeing on the Fire Hydrant: Okay. Bear with me on this one. Get on the floor on your hands and knees. Keeping your knee bent, lift your leg as if you were going to pee on a fire hydrant. Voila. Great butt exercise.

10. Pee and Extend: Do the Pee on the Fire Hydrant except at the top, instead of bringing your leg back down, extend it out so your leg is straight. Then bend the leg, and retract the "pee".

11. Butt Leg Extensions: Hands and knees again, bring one let out to the back and horizontal (straight from your back, to your butt, to your toes). From this position bring your leg up toward the ceiling then lower it back to horizontal.

12. Laying Leg Raise: Lay on your side with the bottom leg bent. Raise the top leg to about 45 degrees, hold for 2 seconds, then lower it down. Easy Peasy.

13. Inside Leg Pulses: Alright let me try to explain the one. Lay on your side, legs straight out so you're in a straight line. Take the top leg and bend it over the bottom leg so that you're underneath leg is still straight and almost peaking out through the bent "bridge" that I like to call it. It may be easier to hold the foot of the leg that's bent because once you start the exercise it tends to do some sliding. Now lift the bottom leg up and down in a "pulsing" motion. At first you feel silly and it doesn't hurt, but do 50 or so of them and your inner thighs will be burning!

14. Twist and Crunch: This I may have got from a Zumba move, but it's really great and works your obliques and just your core in general. I'm a big fan of this one. Stand with your legs shoulder width apart and arms bent, knuckles facing each other (but not touching) as if you were going to bow to a Chinaman. Now do the twist...kind of. Twist from right to left then back to right, but as you go right again bring your left knee up to your elbow. Then lower and twist left, right, back to left and as you go left bring your right knee to your elbow. Love these!

Okay that's all I can really think of as of now, but I'm sure there will be more weird ones that I'll have to add but I think we're safe for now!


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