this time ~ this space

Fitsugar has some 4 Minute Exercise Videos worth viewing. Check them out.

For a few tips, just

• You want to make sure you are working your deep abs the entire time. So focus on pulling your navel to your spine.
• To keep tension out of your neck when doing crunches, think of holding an orange between your chin and your chest. Don’t juice the orange, but don’t drop it either.
• When performing toe taps and heel taps, keep the torso and pelvis totally still. Use your abs to do this.
• Have fun with the Hip Ups, but remember to control the motion and really scoop out your low belly.
• When twisting to work your obliques, isolate the movement to just the rib cage. Don’t move your low back.

Here is the third installment of the Test Case series: Starter Arms. This video is all about toning the upper arms to get you ready for springtime tank tops.

You will need a set of 5 to 8 pound dumbbells. If you don’t have weights experiment with soup cans or full water bottles. Try to do this every other day for 2 weeks and see if your arm tone changes. Consider it an experiment or a challenge.

Some of the exercises are done with just one weight, but experiment and see if you can handle using both. Feel free to repeat the series once or twice.

Here are a few tips:

• Use a soft mat when performing the first 3 exercises - be nice to your knees.
• In Charlie Chaplin really pull your abs away from the floor and your hand. This will help keep your low back muscles relaxed to ensure more work in your glutes - which is what we want, right?
• Bridge with your legs in parallel (heels in line with sits bones) and your heels close to your booty (this will make the hamstrings work less and the glutes more). You can use a small ball or a pillow between your knees to get the inner thighs more active too.
• Read this post You don’t know SQUAT for more on the technique of Squats.
• For Plié Squats and Lunges remember to not tuck your pelvis under and you’ll be golden.

REMEMBER: If a move hurts or feels weird, try the motion smaller. If the move still feels weird, stop and try it again in a couple of days.