This is it ladies, the last week of the Power House Series. Now I hope you have been working your abs each week. If you have, this criss cross exercise won’t be too difficult. This is a great one because it works your obliques. Those side muscles are important for your Power House. Now that you have the complete series, you can work it into your routine two to three times per week. If you do this for the next two months, you are sure to have a powerful Power House! Enjoy, xoxo - Ivee.

Exercise 5:

Criss Cross

Goal: Tone and stretch obliques

How to Do It:

1. Lie on back
2. Pull knees into the chest
3. Place hands behind the head
4. Extend the left leg out to 45 degrees
5. Twist left elbow to the right knee
6. Change sides extend the right leg
7. Touch the right elbow to the left knee
8. Repeat

Mistakes to Avoid:

1. Keep the lower back to the floor
2. Do not roll from one hip to another
3. Lengthen the extended leg away from the body
4. Touch the elbow to the knee or just outside the knee
5. Extend the elbow behind head
6. Keep abdominals engaged

Do 1-6 sets.

Posted: March 7th, 2010 under Power House Series.
Comments: none

It’s the fourth week of our powerhouse series, and if you have paid any attention you’ll know what to expect for this week; we have a more intense version of last weeks exercise. The Double Straight Leg Stretch is quite challenging but excellent for your powerhouse! Give it a try.

Double Straight Leg Stretch

Goal:  Strengthen lower abdominals and back

How to Do It:

1. Lie onto back
2. Extend both legs to the ceiling
3. Place both hands behind the head
4. Engage abdominal muscles
5. Press back into the floor
6. Lift head up stretching neck forward
7. Lower the legs toward the floor
8. Lift legs quickly

Do 5-10 repetitions

Mistakes to Avoid:

1. Keep abdominals engaged
2. Do not arch the back
3. Keep back pressed into the floor
4. Keep shoulders lifted
5. Keep thighs, bottom and heels together

Posted: February 28th, 2010 under Power House Series.
Comments: none

So it’s been about a week, and I assume you all have been doing your single and double leg stretches. Well, this week we have a fun one - the Single Straight Leg Stretch. I’ve been doing the first two workouts along with my usual routine, and I can definitely feel a difference in my abs! So take a read then hit the gym (or your bedroom floor). xoxo IVEE

Exercise 3: Single Straight Leg Stretch

Goal:  Strengthen upper and lower abdominals

How to Do It:

1. Lie onto back
2. Pull knees into chest
3. Straighten legs toward the ceiling
4. Lower left leg to 45 degrees
5. Lift head and shoulders
6. Grab the right leg with both hands and pull twice
7. Change legs and pull the left leg twice
8. Repeat

Do 5-10 sets.

Mistakes to Avoid:

1. Do not arch spine
2. Keep back flat
3. Do not lean too much on non-working side
4. Begin movement from the upper legs, hips and bottom
5. Try to straighten the legs

Posted: February 21st, 2010 under Power House Series.
Comments: none

Alright ladies, it’s the second week of the Power House workout series. Last week we did the Single Leg Stretch, this week is the Double Leg Stretch. Continue these, and your Power House will be ready for summer in no time!

Exercise 2:

Double Leg Stretch

Goal:  Tone strengthen the lower back and powerhouse

How to Do It:

1. Lie onto back
2. Pull knees into chest
3. Legs extend to 45 degrees
4. Arms reach long by sides of body
5. Lift head up
6. Arms reach back toward ears and circle around to the sides of body
7. Reach past knees and pull the legs into the chest
8. Repeat

Do 5-10 repetitions.

Mistakes to Avoid:

1. Do not arch spine
2. Press ribcage into the floor
3. Keep abdominals contracted
4. Tighten bottom

Posted: February 15th, 2010 under Power House Series.
Comments: none

Hey Ladies! The holiday season is over, and it is time to seriously consider your workout routine for the spring/summer season. We asked Laura Williamson, personal fitness trainer at the Sportsclub/LA Boston, to create a fabulous core workout for those sexy summer abs. This is a 5 part series, so stay tuned! Enjoy.

Power House to Brick House

Every house must be built on a solid foundation.  How solid is your power house?  You might ask what is a power house?   Your power house is indeed your foundation.  The power house is also known as neutral spine, the core and deeper abdominal muscles.  There are many names, but let’s keep things simple.  The power house is what supports us standing upright and keeps us balanced throughout activity and movement.  More importantly it is the area that most of us are always aiming to improve.  Developing a strong power house will help you lose belly fat and obtain flatter and stronger abdominals.

Exercise 1:

Single Leg Stretch

Goal: Strengthen upper and lower abdominals

How to Do It:

1. Lie on back

2. Pull knees into chest

3. Hold below right knee with left hand and hold right ankle with right hand

4. Extend left leg to 45 degrees

5. Lift head up

6. Lengthen neck forward looking past the belly button

7. Change legs and hands pulling in left leg

Repeat

Do 5-10 sets.

Mistakes to Avoid:

1. Do not arch in spine
2. Press ribcage in the floor
3. Keep abdominals contracted
4. Tighten bottom

NOTE:  If your back continues to arch during the exercise lift the legs higher they may be too close to the floor.

Posted: February 8th, 2010 under Power House Series.
Comments: none