Fit to Print Volume 24 Issue 1 March 2015 | Page 24

Spring Into Action!
continued from page 9

3. Chest Curl/Neck Peel
If curling up into crunches or chest
curls gives you a sore neck, this is a
great alternative for you to try! Grab a
towel or resistance band.
How to do it:
Lie down with your knees bent, feet
flat on floor. Tuck one end of the towel
or band under your middle back. Grab
the other end of the towel/band with
both hands above your head. Exhale,
use your abs to curl your head and
shoulders off the floor while letting
your head rest against the towel/band,
maintain neutral pelvis. Inhale, return
back to start position. Do 5 to 8 reps.
Make sure you are lifting from the abs,
not the head and shoulders. Let the abs
do the work!!!!
4. Neutral Spine Twist and Lean
Hold onto that resistance band. You can
use it for this great waist-toning move
too!

Shoulder Bridge

Shoulder Bridge Variation
How to do it:
Sit tall with your legs stretched out in
front of you a little wider than hipdistance apart. Hold the band between
your hands and raise your arms

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overhead. Keep your hips squared
and your spine in neutral as you
exhale, rotate your trunk from the
waist to the right. Inhale, lengthen
the spine a little more, and, staying
in rotation, exhale and lean back a
few inches without moving your legs
or hips and without flexing or arching
your back. Keep the arms reaching
up. Exhale, return back to center.
Alternate sides repeating for a total
of four sets per side.
Variations: Outdoor ideas: Sit facing
the bottom step of your stoop or
deck and keep feet flexed up and
touching face of the bottom step