Hi friends! Coach Ashley here!
With summer fast approaching, I wanted to share some of my favorite simple yet effective workouts that will get you moving and feeling great!
So.. I’m going to be honest. I hated working out. I have never been the type to get up and workout or go to a gym. When I began my weight-loss journey in January of 2020, I knew changing my eating habits was going to be the key to weight-loss (for me, at least.) And it worked! I hit my goal weight in February of this year and I didn’t pick up a weight or go to the gym.
But, things change. I lost the weight.. then what? I realized I needed something new. I needed to change things up and start toning my body. With weight loss comes other things— stretch marks, leftover loose skin. I knew Spring and Summer were coming and I wanted to be ready. So in February I began my fitness journey. I never thought it would happen, but I actually REALLY like doing these workouts now. If you’re like me, you don’t like sweat, or cardio, or anything that involves high intensity training.
I began getting really interested in Yoga and Pilates. Theses types of exercises are great for improving flexibility, posture, coordination, stress reducing, increased muscle strength and especially toning the abdominals, lower back, legs, hips and booty. These exercises can be great for those who are just starting, as well as for those who are like me and feel like they want to get toned up.
So, here are some of my favorites. These really make me feel like I’ve got a good workout in at the end. Try working your way up to 3 reps of each set.
Shoulder Bridges
Lie flat on your back with your arms at your sides. Bend your knees with your feet about shoulder width apart. Lift your pelvis off the ground so that your torso is straight and you form a diagonal line from knee to shoulder. Extend one leg straight in the air (it’s okay if you can’t, bend it at a 90 degree angle instead) Then bring your pelvis back down, about 2 inches off the floor, then back up. Repeat 15 times per side.
Roll up
Lie on your back on the floor with your legs straight. Let your belly drop down toward the floor. Slowly curl your body in an “up and over” motion toward your toes. Reach for your toes keeping the head tucked, the abdominals deep, and the back rounded. Slowly roll back down and repeat. The slower the better to really work those abdominal muscles! Do 10 rolls.
Scissors
Lie flat on your back and let your belly drop down toward the floor. Bring one leg straight up while keeping the other straight out, lifted off the floor about 3 or so inches. Hold for 3 seconds, then switch legs. Go for 10 to 15 per side.
Bicycle Crunches
Begin by lying on the floor. Lift one leg off the floor, about 2-3 inches. Bring the other up at a 90 degree angle (you can also do this with your leg extended straight up, but I like a bent knee on this one) Place your hands lightly at the sides of your head and lift using your core. (Don’t strain your neck. Your upper body should be held up using the abdominals, not forced up by your hands holding the neck)Twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee. Then do the other side.
Dynamic Core Plank Series
Begin in plank position. Walk your legs up toward your hands until you are in a bridge position. Engage your abs to bring right knee in toward left elbow. Extend leg back, pointing toes to the ceiling and engaging glutes and hamstrings. Then bring right knee in toward right elbow. Repeat entire series on the other leg. To modify, you can lower your knees to the floor and limit leg range of motion.
Lying on your side, hold upper body up on your elbow. Lift right leg to hip height and kick forward and back, pointing your toes. Repeat for 15 reps. Next, keep leg at hip height, point your foot, and rotate in small circles. Circle 15 times in each direction. Do the same on the other side.
Get into a kneeling position and lower your right hand to the ground. Extend opposite left leg out, holding your left hand behind your head.
Lift left leg to hip height, then lower for 15 reps. Then hold your leg at hip height and rotate in small circles for 15 reps.
Repeat steps on the other side.
And that’s it! I always like to change it up, but these are definitely some of my staple exercises that give the good kind of burn afterward where you know you really worked those muscles. Remember to get up, and get moving! We’ve got this!
