Alex in Hi-Gear

Since I am at the jersey shore {lacking a situation for better or worse} I asked Alex to help us kick out summer workout routine in hi-gear.  She was a fabulous motivator earlier this Spring and now she is baaaaaack! 

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Hey guys! I'm back again from The Saga of a Twenty-Something, giving out some new fitness advice for all of my lovely friends over here at The Scribble Pad! It's summa time (the first day of summer!), and that means it's bathing suit season. So I figured, why not give you all some good exercises to get you ready to strut your stuff at the beach? You like it? Good.

Also, I'm going to need $20 from each of you for my personal training skillz.

I kid, I kid.

But really, let's take a look at some exercises you can do at home to get your abs and bum looking their best :)

Abs

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Leg raises are probably one of my favorite ab workouts. It gets you in your core, but it also works on that pesky part of your tummy where the top of your pants hit. Lie on your back with your legs straight in front of you, arms to your side. Slowly lift your legs so they are 90 degrees (you'll look like an L). Then s-l-o-w-l-y lower your legs back to the starting position, being careful not to let your legs touch the ground.

Do two sets of 20.

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Another great exercise involves a medicine ball. Pick a ball that feels good and substantial to you (not so light that you don't really feel it), and start by sitting on the floor with your knees bent and your heels planted on the floor with toes up. Lean back so you're about 45 degrees and lift your heels a few inches off the floor. Twist your torso to the left and touch the ball to the ground. Then twist to the right and touch the ball to the ground. That's one rep. Repeat for 12-15 reps.




Bum
My favorite bum exercise are dumbbell squats.

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Stand with your feet hip-width distance apart, holding a 5-8 pound weight in each hand by your thighs. Squat down like you're about to sit into a chair, keeping your weight over your heels. Squeeze your bum as you return to the starting position.

Do 15-20 reps.

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And you can use those same dumbbells for some hip extensions too! Get on all fours, with your forearms extended in front of you. Lift your left leg up, keeping it at a 90 degree angle, until your thigh is parallel with your torso. Lower back to the ground and repeat about 12-15 reps per side. You can put a light dumbbell behind your knee for added challenge.






And don't forget to keep your cardio up! In order to look your best, you want to be exercising your whole body, and cardio is crucial.

I hope this helps some of you out! Remember to have fun with your exercising; because if you're not having fun you won't want to keep it up. Find a friend, take fun classes during the week, anything! Incorporate fitness into your lifestyle. Then it won't feel like work :)

Happy summer everyone!

Guest Post: Alex will kick your butt

Oh man!  I am so glad I started a post-baby workout routine before asking Alex to guest post.  Ah...about that, as I transition back to working full time, a few of my favorites will be here to pick up my slack brighten your day.

Warning, Alex is about to vitrually kick your butt, make you sweat, and hopefully motivate you to get out and enjoy some beautiful weather this week.  Here's to wishing we all lived in Boston and could run along the Charles or do yoga on the Commons with the glorious Alexandria!

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First, I just want to thank the wonderful and lovely Shannon for having me on her blog! I'm Alex from over here at The Saga of a Twenty-Something. This is my first guest post ever (gasp!), and I was having a hard time figuring out what to say. And then while I was at the gym, it hit me: fitness. I do it a lot. But, beyond yoga, I haven't really written about it.

I try to exercise at least five days a week, shuffling between cardio, weight training and yoga. It's important for a healthy mind, body and spirit to make sure you're getting at least some exercise in every week. But here are some good pointers for getting your fitness on:

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Cardio
One of the biggest things I have learned is that cardio is extremely important. Be it running, jogging, cycling, swimming or walking, it's important to get your heart rate up. I can't even begin to tell you the awesome benefits of a good, 30-minute cardio session. Your legs will thank you. Your bum will thank you. Your abs will thank you. It also lowers the risk of developing heart disease, certain types of cancer and can also prevent weight gain. It's suggested that you do 30-minutes worth of cardio 3-4 days a week.

Don't like running solo? Make a fun, upbeat playlist, or enlist the help of a friend to run with you. You'll be more accountable if you exercise with a partner. Don't like cycling by yourself? Find a spin class. It'll kick your tushy the first time around, but they're incredibly upbeat and I always leave feeling incredibly refreshed. And sweaty.

Weight training/toning
I've found that lots of women shy away from weight training. They don't want to bulk up and end up looking like some meathead. But in order to look your best all-around, it's important to work on all parts of your beautiful bod-ay. Start with lighter weights, between 5 and 8 pounds, and just do a few different reps. Here's one of my favorites, because it works both your arms and your tush, all at once :)

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Stand with feet hip-width apart holding five-pound weights in each hand, arms bent, palms facing in. Bend knees and squat, as shown; pause, then stand and press arms straight up over shoulders. Do 8 to 12 reps.

Also make sure you're doing different ab exercises. Switching up how you exercise your abs will keep your body working hard. So maybe one day, focus on your upper abs, another day your lower, another day your sides...you get the picture.

Yoga
Ok, I know yoga isn't for everyone. So if you've already tried it and decided it's not for you, then you can just skip over this. But I believe yoga is a good practice to quiet the mind and bring your focus onto your body. You'll be amazed at what your body can do when you practice yoga.

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I find it to be a good way to relax at the end of a stressful day. But if yoga's not your cup of tea, then replace it with something that makes you happy. Hike, play with your dog at the park, dance, take a zumba class. The happier you are when you exercise, the more apt you are to keep at it.

Extras
If you're looking for a challenge with your exercise routine, sign up for a road race. Find one that's just a little bit outside of your comfort zone, and push yourself to get to that distance. Try something you've wanted to try that you haven't before, like a kettleball class or a zumba class. Don't belong to a gym? Try finding a hillier route to run or bike. Drink lots of water during the day. Not only does it keep you hydrated during workouts, but it gives you better skin complexion and drinking water actually makes you less tired throughout the day.

Make working out fun for you by incorporating fitness into your life. Don't make it a chore, make it fun :) Your health is important, and fitness will help keep you healthy.

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