Strength

5 Exercises to Heal Diastasis

November 1, 2013

It’s the first of the month, so Wendy Powell is back with some fitness tips!  Here she is with 5 exercises to heal diastasis. What exercises will really work to fix a Diastasis? As promised I am giving you 5 of my very favorite exercises for healing, reconnecting and restoring your core. As I explained […]

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Cobra

March 1, 2010

Lie face down with your hands directly under your shoulders. Legs should be straight out with toes pointed. Gently exhale, pull your bellybutton towards your spine and push your hips into the floor. With your shoulders pressed down and back, curl your chest away from the floor. Hold for 15-30 seconds, then gently lower yourself […]

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Burpees

March 1, 2010

Start in a push up position, lower into a push up.  As you come up, jump your feet forward, keeping hands on the ground.  Spring up into a standing position.  Finish with a jump with hands overhead.  Repeat by dropping back down into a crouching position and kicking your legs out to the rear into […]

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Forward Jumps

March 1, 2010

Stand with feet shoulder-width apart.  Slowly bend into a crouching position and jump forward, landing softly on the balls of your feet.  Take a moment to stabilize, then jump again.  Repeat 15 times.

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Mountain Climbers

March 1, 2010

Get into a push up position with hands below shoulders and feet extended out. Tighten abs and bring shoulders down and back. Bring left foot up towards hips, then jump to switch legs. Continue jumping and switching legs while keeping spine and core stabilized.

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Side Lunge

March 1, 2010

Standing with feet hip-width apart, step out to the side with your right foot. Keep left leg straight and bend into a lunge in the right leg. Push through the right foot and back into a standing position. Make sure left leg stays straight and right knee doesn’t extend past toes. Complete all repetitions on […]

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Tight Arm Circles

March 1, 2010

Stand tall with feet shoulder-width apart. Tighten your core and bring shoulder blades down and back. Extend arms straight out to the sides. Make small forward circles with your arms keeping them nice and straight. Circles should be small and fast. Do 60 repetitions going forward, then reverse and do 60 repetitions going backwards. You […]

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Lunge to Balance

March 1, 2010

From a standing position with feet hip-width apart, step forward into a lunge. Keeping core tight and hands on hips, lower until back knee is an inch or two off the ground. Make sure front leg is at a 90 degree angle and the front knee doesn’t extend past the toes. Push back up to […]

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Narrow Push-Ups

March 1, 2010

From a hands and knees position, engage your abdomen and move your shoulder blades down and back. Get into a push up position, but place your hands close together. Lower down into a push up, keeping body straight and core tight. Push back up and repeat.

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Plie Jump

March 1, 2010

From a standing position, position your legs wider than hip-width apart with toes pointed out. Engage abdominal muscles as you lower into a plie position and hold. Drive up through your heels, jumping into the air, then land softly onto the balls of your feet and repeat.

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