Posted on 19. Aug, 2012 by Kiana Tom in Abs / Core, All Exercises, beginners, Body Weight / No Gear, Chest, Demos, Exercises Using Premium Gear, Legs / Calves / Butt, Lower Body, Shoulders / Triceps / Biceps, Upper Body, Video Library
Here are the Top 5 Moves to Master that are easy to do at home without expensive equipment. It’s important to master the foundational moves before progressing to the next level and modifying exercises. Make sure you can do these with proper form and technique. Even if you’ve been training for a long time, it’s always good to check your form with the basic exercises and make sure you haven’t developed bad habits. Stay fit and healthy! :)
This is wonderful for strengthening the core muscles which are used in every day activities and functional fitness for both men and women. To do the plank, support your body while on your forearms and toes. Keep your body in a straight line, butt inline with the shoulders and feet, contract your abs. No inch worm butt or dipped back.
Click here: Swimmers:
One of the most popular segments I created on my television show, “Kiana’s Flex Appeal,” is directed at Neglected Body Parts. We’ve all seen the guys at the gym who have huge arms and skinny legs. Many times, people only train what they like to train and not what they should train to develop a well rounded physique. When we look in the mirror, we see our front side. What about the back side? Swimmers are fantastic for for strengthening and toning the back of your body: tightening the butt, strengthening the upper & lower back, rear delts / shoulders. Remember, a tight core also includes the back of your mid section, not just the front.
Click Here: Push Ups:
One of my favorite exercises. If you’ve never done these before, first perfect the plank. The push up strengthens your entire body: legs, chest, shoulders arms, upper and lower body. Start doing push ups on your knees and work your way up to traditional push ups. Many Moms I know started off doing “1″ and can now do 10. Your strength will improve quickly, so stay focused, use proper form. Tips: straight back, no sway, no inch worm butt: straight, flat back, shoulder blades retracted, head neutral. Master the Push Up? Try my challenging Side to Side Push Ups & Walk Out Push Ups.
Click Here: Lunges / Split Squats:
One of the best for strengthening the butt and thighs for both men and women. Start with 1 foot forward, knee directly over the ankle, the back leg for balance. Level 1: keeping your legs in a fixed position, go up and down – dropping the back knee to the floor, keeping the front knee over the front ankle, upper & lower leg at a 90 degree angle. As you get stronger and develop more coordination, start with feet together, stepping forward into the lunge maintaining proper form and then step back, alternating legs 15 times. When you master the Lunge, try my Rotational Lunge X.
I love to do squats! These are so easy to do and terrific for firming your glutes and legs. They also strengthen you core and postural muscles. Make sure your knees track over your feet, keep your shoulders back, head neutral. This is a wonderful compound move that you can do at home. Tip: start of doing 1-10. Progress to going deeper, meaning your upper leg is parallel to the floor in the ending position. When you master this move, step it up with: Sumo Side Kick Squat, Prisoner Squats, Core Squats with Weights & the hardest: Squat Jumps!
You can’t get in shape without a plan. Get Fit in the convenience & privacy of your home home! Order one of my Fitness Plans. You will receive a complete workout plan with links to a video tutorial of each exercise. Fitness plans available for beg., int., adv. levels.