In our November issue, we told you about trainer Shannon Andino and her No Excuse Mom group, a free fitness group that works out in public places in Westchester. If the idea of a free, gym-less exercise group wasn’t enough, Andino has decided to share her exercises for core and lower body.
Though we give a description of the below exercises, if you’re unfamiliar with them you should check with a pro or expert to make sure you know how to do them correctly.
Core
“When performing core, focusing on keeping your core tight, breathing out during the hard phase, and breaking for only 30 seconds between sets,” she Andino. Perform at least three of the below exercises for 30 reps with 30-second breaks.
No. 1
1. Planks: Hold your body off the floor by supporting your weight on your toes and forearms.
2. Bicycles: From a sit-up position with legs in the air, bring one elbow to the opposite knee, than do the same on the opposite side.
3. Lower Ab Leg Raises: Lie on your back, and lift your legs by contracting your abdominal muscles.
4. Toe Touch: Touch your toes with your legs in the air.
5. Crunches: Lie on your back with knees bent, then lift your shoulders towards the ceiling by contracting your abdominal muscles.
6. Russian Twists: Position your body at 30 degrees and twist side-to-side.
No. 2
1. Planks
2. Side Planks: Similar to the plank, a side-plank has you resting on one forearm and one foot.
3. Supermans: Lie flat on your stomach, than lift your arms and legs towards the ceiling.
4. Crunches
5. Side Crunches: Similar to a crunch, only lie on your back with your knees and legs turned to one side.
6. Flutter Kicks: Lie on your back with your legs raised, then raise one foot over the other, then switch.
No. 3
1. Planks
2. V-Up: Lie on your back with your arms over your head, then lift your arms, body, and legs into the shape of a v.
3. Supermans
4. Ab Tuck: Lie on your back with your legs out in the air, then bring your knees into your chest as your lift your chest and arms to meet your knees.
5. Toe Touch
6. Lower Leg Ab Raises
Lower Body
“Stretch after each workout and watch out for knees extending over the toes,” Andino says. “The lower body will burn tons of calories and is the easiest body part to train without any equipment.”
No. 1
Perform at least 20 reps per side.
1. Walking Lunges: Do a forward lunge with your right leg in front of your left, then switch to do a forward lunch with your left leg in front of your right.
2. Plié Squats: Do a squat with your legs shoulder-width apart and at a 45-degree angle
3. Standing Side and Back Leg Lifts: From a standing position, bring your legs out to the back and side.
4. Dog kicks: Get on all fours and raise legs to the side and back.
Exercise No. 2
100 Regular Squats
80 Jump Squats (jump from a squat position)
60-second squat hold
Rest for one minute.
80 Regular Squats
60 Jump Squats
30-second squat hold
Rest for one minute.
60 Regular Squats
40 Jump Squats
20-second squat hold
Rest for one minute.
40 Regular Squats
To see these exercise moves demonstrated in person, or if you need the motivation of a group to get them going, check out Andino’s No Excuse Mom group. For more information, visit www.noexcusemom.com.
