Move of the Month - Plank Hold
Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes.
Even though you aren't moving or lifting weight, you have to constantly squeeze your abs to hold the position—most people can't last 30 seconds on their first attempt.
If you don't have the core strength yet to do a regular plank, you can build up to it by doing a bent-knee plank. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
- Lift one leg up. By simply raising one leg in the air, you dramatically increase the demand on your core to fight your body's natural urge to rotate.
- Lift one arm up. Again, your body will want to fall to one side. Don't let it!
- Use a Swiss ball. Rest your forearms on the ball and you'll have to stabilize your body and stop the ball from rolling out from under you.
One-Arm Shoulder Press
V-Sits or V-Holds
Classic Push-Ups w/ Body weight Squats
Dumbbell Chest Fly
FIT TIP OF THE MONTH
Sleep Deficit and Work Productivity
The appropriate amount of rest is very significant to help monitor daily functions and reduce the effects of stress, improve decision-making and maintain a healthy body weight.
MOVE OF THE MONTH
One of the simplest exercises that is great for total body strength and hip mobility.
RECIPE OF THE MONTH
Fish Tacos with Cabbage Slaw
The sturdy texture of corn tortillas works best for these tacos, but you can use flour tortillas. Since the recipe makes more slaw than necessary for the tacos, serve the extra on the side.