Fitness

Workout Techniques

It isn’t easy to lose weight and get fit. First you have to understand what all of the fitness lingo means and the techniques to doing them, so you can be effective when starting.

Let’s start with the basics:

Squat

  1. First you start standing with your head facing forward and your chest upright
  2. Place your feet shoulder-width apart.
  3. Have your hands out in front of you: either extended or bend the elbows to keep balance.
  4. Put most of your pressure on your heels as you pretend like you’re going to sit in an imaginary chair. –Your body will lean forward a little bit, but don’t let your knees pass your feet.
  5. Try to keep your back as straight as possible and lower down so your thighs are parallel to the ground.
  6. Push through your heels to stand back up.

Squats help build your quads, hamstrings and your calves. They burn more fat and tone the legs while enhancing core strength.

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Jump Squats

  1. Stand with your feet shoulder-width apart.
  2. Start by doing a regular squat, remember not to extend your knees past your toes then use your core to jump up in the air as high as you can.
  3. Land on the balls of your feet with your toes pointed forward.
  4. Land with your body back in the squat position. Try to land as quickly as possible.

Jump Squats build and tone calves, glutes, hamstrings, core, lower back and quads.

Sumo Squat

  1. Stand with your feet wider than shoulder-width apart.
  2. Slightly turn out your toes.
  3. Push your hips back.
  4. Keep your back straight.
  5. Lower down in a squat position with your knees out.
  6. Stand back in a straight position flexing your glutes at the top.

Sumo Squats benefit your inner thighs, glutes, quads, hamstrings, hips, core, and calves.

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Side Kick

  1. Start on your hands and knees.
  2. Keep your hands and knees shoulder length apart.
  3. Keep your knee bent 90 degrees and lift leg until it is parallel to the floor kicked straight out.

Side Kicks benefit the muscles in your glutes.

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Glute Kickback

  1. Start on your hands and knees.
  2. Keep your hands and knees shoulder length apart.
  3. Without changing the angle of your knee, extend your leg up until your thigh is parallel to the ground.
  4. The bottom of your foot should be facing the ceiling.
  5. Return to your staring position and repeat.

The Glute Kickback benefits your glutes and hamstrings. It helps give your glutes a lift to look rounder.

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Side Leg Raise

  1. Stand next to a chair.
  2. Stand on one leg.
  3. Keep your leg straight, raise it as far out to the side as you can and swing it back crossing the opposite leg.

Side Leg Raises benefit your hips, glutes and outer thighs.

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Lunge

  1. Keep your upper body straight.
  2. Keep your shoulders back .
  3. With your head facing forward engage your core and step forward with one leg.
  4. Lower your hips until both knees are bent about 90 degrees.
  5. Don’t let your front knee pass your toe.
  6. Don’t let your back knee touch the floor.
  7. Push weight on your heels and push back up to standing position.

Lunges are done to shape and tone your legs and glutes.

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Push Up

  1. Start on the ground on your hands and knees.
  2. Set your hands slightly wider than shoulder-width apart.
  3. Your feet should be comfortable to you: either shoulder width apart or they can be touching.
  4. Don’t stick your butt in the air or let it drop. Your body should make a straight line
  5. At the top of your push up, make sure your arms are straight.
  6. With your arms straight, butt clenched and abs braced, lower yourself until your elbows are at a 90 degree angle or lower.
  7. Once you’re as far as you can go down, push as hard as you can and explode back up with your arms straight.

Push Ups benefit your upper body. They strengthen your core, chest muscles, pectorals, and shoulders.

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Plank

  1. Go into push up position with your elbows bent 90 degrees
  2. Rest forearms on the floor and position your elbows shoulder-length apart
  3. Your body should form a straight line parallel to the floor
  4. Tighten your core and hold yourself up

A Plank strengthens your abs, back and core. It also conditions your glutes, hamstrings and improves balance.

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Arm Circle

There are two different types of Arm Circles- Small or large.

  1. Stretch your arms to be parallel to the floor out by the sides.
  2. Slowly start to make circles (small or large)
  3. Continue circular motion for as long as you can, then reverse the movement to go the opposite direction.

Typically used as a warm up, the Arm Circle exercise benefits your shoulders, triceps, back and biceps. Reduces excess arm fat.

Dips

There are many types of Dips you can do. We are going to focus on floor dips here.

  1. Sit on the floor with your knees bent
  2. Put your feet flat on the floor with your hands behind you facing your body
  3. Lift your hips off the floor
  4. Bend your elbows and lower your body close to the floor
  5. Contract your arm muscles and lift back up

Dips benefit your chest, triceps, and front shoulders.

Jumping Jacks

  1. Stand with your feet together and your hands at your sides
  2. At the same time raise your arms above your head and jump to spread your feet out wide
  3. Without pausing reverse the movement and repeat

Jumping Jacks benefit a lot of things! They keep your heart healthy, they help you lose weight, relieve stress, workout your whole body and tones your muscles.

Burpees

  1. Stand with your feet shoulder-width apart, weight in your heels and your arms at your side
  2. Push your hips back, bend your knees and lower your body to a squat
  3. Place your hands on the floor directly in front of you, shift your weight onto your feet
  4. Jump your feet back to land on the balls of your feet in a plank position.
  5. Your body should form a straight line
  6. Jump your feet back so they land just outside of your hands
  7. Reach your arms over your head and jump as high as you can into the air
  8. Land immediately lower back into a squat for your next round

Burpees are a full body workout. They strengthen your arms, chest, quads, glutes, hamstrings and abs. After just a few your legs will feel extremely heavy.

Partner Workouts:

Lunges with baby

  1. Hold baby against your chest facing away from you
  2. Keep your upper body straight.
  3. Keep your shoulders back .
  4. With your head facing forward engage your core and step forward with one leg.
  5. Lower your hips until both knees are bent about 90 degrees.
  6. Don’t let your front knee pass your toe.
  7. Don’t let your back knee touch the floor.
  8. Push weight on your heels and push back up to standing position.

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Squat with baby

  1. Hold baby against your chest facing away from you
  2. Position your feet a little wider than shoulder-length apart
  3. Slowly bend knees and push your butt back and down as if you were going to sit in an invisible chair
  4. Squeeze your butt muscles and put all your weight to your heels, push back upward

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Bridges with baby

  1. Lie on your back with your knees bent and your feet hip-distance apart
  2. Sit with your baby on your lap
  3. Raise your hips and push your heels into the floor
  4. Flex your glutes and release back down to the floor

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Upward Lifts

  1. Hold baby against your chest facing inward
  2. Lift baby upward and flex arms
  3. Lower baby back toward your chest
  4. Make funny face, baby will laugh and love this exercise

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Sitting Twists with baby

  1. Sit with baby at your chest
  2. Sit with torso leaning back at 45 degree angle
  3. Bend your knees
  4. Put your feet either on the floor or elevated
  5. Turn torso side to side holding baby close to your chest

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Push-Ups

  1. Do a regular push up with baby laying underneath you
  2. Each time you go down, kiss baby on forehead and push back up

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Plank

  1. Do a regular plank with baby laying underneath you
  2. Make funny faces to engage and make baby laugh to pass time by

Sit-Ups

  1. With an older child you can do sit-ups together
  2. Lie on your back with your knees bent and your feet intertwined
  3. Use your ab muscles to sit up and touch your elbows to your knees and high five each other
  4. Lie back down and repeat

Squat with child

  1. Stand and cross arms out in front of you
  2. Hold hands with each other
  3. Squat simultaneously without allowing your knees pass your toes
  4. Stand up simultaneously

Chair Workouts:

Step up,Knee up

  1. With one foot on the floor and one foot on the chair, step up and lift knee to chest
  2. Step back down
  3. Switch legs
  4. Step up with one foot and repeat

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Plank

  1. With both feet on chair and both hands on the ground, flex arms straight and hold yourself up

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Elevated Leg Lifts

  1. Lie with your back on the floor and your feet on the chair
  2. Extend one leg so that your thigh is parallel to the working leg, keep knee straight
  3. Brace your core and use your glutes to balance leg to lift your butt so your hips are in full extension
  4. Switch legs

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Bulgarian Split Squat

  1. Stand a couple feet from the chair with your back facing the seat
  2. Extend one leg behind you and rest the top of your foot on the seat of the chair
  3. Keep your chest up as you bend the front knee
  4. Bring your thigh parallel to the floor
  5. Don’t let your knee pass your toes
  6. Don’t let your back knee touch the floor
  7. Straighten the front leg

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Stair Workouts:

Jogging or Walking

  1. Find stairs and walk up and down them to get comfortable with the flow
  2. Try to push yourself to go faster with each stride
  3. You can skip stairs if they feel to close

Jump Squats

  1. Start with both feet on the bottom stair
  2. Put your hands at your sides bent at a 90 degree angle for balance
  3. Jump high and forward to land on the stair above
  4. Start slow and eventually work to skip one step

Push-ups

  1. Start with your hands on the floor of the stairs
  2. Lean backward and allow your feet to comfortably stand on the stair that is at your height
  3. With your body on a downward incline you can then slowly bring your body close to the stairs and then explode back upward with your arms straight and flexed

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