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Tag: core strength

November Five Exercises for Core Strength, Back Strength and Hip Flexibility

The November Five are here! We started working on these exercises this week in our classes and personal training sessions.

Can you try one minute of each of these moves every day this week?

For a more detailed description of the moves click here. For an in person demo call Anne to set up a one on one session or join an ongoing class.

Half Roll Back/ Twist:

Anne half roll back 11.14

Leg Pull:

Anne leg pull 11.14

Digging Trenches:

Anne dig trench 2 11.14

Squat/ Side Kick:

Anne Side Kick

 

Eagle:

Alice Eagle front 10.14

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers weekly classes, one one one training and movement + massage sessions.

Call her today to schedule your complimentary consultation. (503) 705-4762

Plank Rows For A Strong Core

I have been surprised by the amount of moans and groans (and occasionally cursing) I’ve been hearing when we do this move! I figured Burpies was going to be the exercise everyone loved to hate this month.

Plank Rows, one of the October five, are deceptively difficult if done correctly. Start with your knees down on the mat, as wide as the mat. Then move to straight knees and a more narrow stance as you get stronger.

Here is a perfect example of neutral spine, shoulders down away from ears, long neck, and level hips and shoulders.

 

Rick Plank Rows 1 edit October 2012

 

Rick Plank Rows 2 edit October 2012

 

These photos are meant to jog your memory of moves you and Anne have done together. Do not do any exercise that causes you pain. Questions? Contact Anne to schedule a one on one session or join an ongoing small group class. 

July Five Exercises 2015

1) Bird Dog:

Anne Bird Dog 6.10

2) Criss Cross:

Anne Criss Cross crop 6.10

3) Medicine Ball Push Up:

 

medicine ball push up step 2

4) Bear Crawl:

 

Bear Crawl 1 7.15

5) Pigeon:

 

pigeon2

The above photos tease this month’s five. For a full description of the moves and more photos click here. These are meant to jog your memory of exercises we have done together, please see your health care professional before beginning a new exercise program.

June Five Exercises – Leg Strength And Balance, Chest Stretch And A Very Challenging Pilates Move

The June five are up! Here Anne and her lovely fitness models demonstrate the moves. For a full description please click here.

These photos are meant to jog your memory. If you are new to this type of movement or recovering from an injury please use caution (especially with the roll over). Questions? Contact Anne to schedule a one on one session or pop in to one of her weekly classes by clicking the “schedule an appointment”  or “view class schedule” buttons on the right ->

 

1) Goddess Pose (Wide Leg Squat):

Anne wide legged squat riverside park 6.10

 

2) Reverse Warrior:

Michelle Reverse Warrior 6.15

 

Michelle Reverse Warrior 2 6.15

 

3) Calf Raise:

Calf Raise 6.13

 

Calf Raise 2 6.13

 

4) Roll Over:

Anne roll over 5.13

Anne roll over 2 5.13

 

5) Desert Cactus:

Kathleen Desert cactus 6.15

The February Five Exercises

The February Five

Looking for some new moves? Strengthen and stretch your back, legs and core with these exercises. Try one minute of each of these every day this week.

1) Squat:

  • Stand in front of a chair.
  • Slowly bend your knees and sit back to lightly touch your hips the the chair.
  • Press into your heels to stand back up.
  • Strengthens back, legs, hips and core.

2) Teaser:

  • Start on your back with legs in tabletop (or feet on floor).
  • Inhale as you reach arms back by your ears.
  • Exhale as you circle arms down by your hips and roll up to seated.
  • Core strength, shoulder stabilization, spine flexion.

3) Saw:

  • Sit up tall with legs extended in front of you (sit on a block if needed).
  • Inhale and twist to the right, exhale and reach your left hand to the outside of your right foot.
  • Come back to center, then switch sides.
  • Spine flexion and rotation, shoulder stretch.

4) Cobra:

  • Lie on your tummy with your hands by your shoulders.
  • Lift your belly button and reach out through the top of your head.
  • Inhale and roll your shoulders down and back as you lift head and chest up.
  • Exhale as you slowly lower back down.
  • Strengthens back extensors, chest stretch.

5) Bridge:

  • Lie on your back and place your heels on the floor close to your hips.
  • Exhale and slowly peel your pelvis up off the ground.
  • Inhale at the top of your bridge. Exhale to slowly come back down.
  • Back strength and flexibility.