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Health + Wellness = A Happier, Healthier Life

Meet Jennifer Arroyo ~ Personal Trainer & Fitness Instructor

 

 

My name is Jennifer Arroyo, I am a IFA certified personal trainer and fitness instructor. I have been teaching fitness for 13 years and personal training for 10 years along with being a nutritional coach. Helping others achieve a healthy lifestyle is my goal.

 

A lot of people don’t have the opportunity to go to a gym or even if they do have a gym maybe they don’t have the time to go. In this piece I am going to share core exercises using your own body weight that you can easily do at home. The core exercises I will be introducing will be floor oriented so if possible using a yoga mat will be ideal, these can be bought at any department store.

First, for those that may not know, I am going to explain a little bit about what your body “core” is.  It is the area of the body, that is your midsection and it involves all your muscles in that area including the front, back and sides. These muscles work as stabilizers for the entire body. *Please consult with your healthcare professional before starting any new workout routines

   

With these exercises you will do 2 sets with 12 reps.

 

Double-Tap Twist Crunch

  • Lying face up, hips and knees flexed, one foot on floor, other foot placed across opposite thigh (figure-four position). 
  • Place fingertips lightly behind head, elbows pointing toward corners of room.
  • Flex spine, then rotate inside elbow to touch inside, then outside, of supported knee.
  • Rotate back to center, and lower to floor.

 

Side Plank With Rotation

  • From side-lying position, place flexed elbow directly beneath shoulder, with forearm and wrist extended, hand making a fist.
  • Maintain alignment from ear to hip and knee joint.
  • Place top leg in front of body, toe of back foot touching heel of front foot.
  • Place fingertips of top arm just behind ear, elbow pointing toward ceiling.
  • Lift hips into side plank; rotate top elbow down toward floor, touching fist.
  • Slowly raise elbow back toward ceiling.

 

Vertical Leg Crunch

  • Lie flat on the floor with lower back pressed to the ground.
  • Place hands behind head.
  • Extend legs straight up, crossed at the ankles with a slight bend in the knee.
  • Contract abdominal muscles by lifting torso toward knees.
  • Make sure to keep chin off your chest with each contraction.
  • Exhale as you contract upward; inhale as you return to the starting position.

 

“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.”

Roy T. Bennett