Sitting Abdominal Dance Move

Here is a warm-up move from Martha Graham School of Contemporary Dance:

Sit with your legs parallel in front of you, your right leg over your left leg at the ankle.. Keep your back straight. Contract your abdominal muscles and slowly lie down. Release the contraction and straighten your back again. Your back will be a little rounded, and 45 degrees from the floor. Now slowly lift your right leg, toes pointed, 70 degrees from the floor. Slowly lower the leg. Go back to the first position, with your left leg in front of your right leg at the ankle. Repeat for the other leg. Do this ten times for each leg.

Now get a massage!

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Swiss Ball and Wedge: Abdominal Muscles and Gluteus Maximus

Take a small-sized Swiss ball and a workout wedge (search for blog posts on both). Lie dow with your hips on the short end of the wedge and place your shoes, knees bent 90 degrees, on the Swiss ball. It takes abdominal strength just to keep the Swiss ball steady. Lift your hips a foot or more off the ground, as much as you can in a slow steady motion. Do this for four sets of ten repetitions, until you can do five or more sets.

Then go to the sauna to get rid of the pain. ;)

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lunge Squats

Do you want to kick your own butt? Do a lunge and squat all in one. Go to the squat rack. Use a weight that provides resistance and with which you can do four sets of ten repetitions - for each of the two leg position variation. That's eight sets! Get into lunge position. Do squats: Instead of lowering yourself as you for the standard squat, lower yourself into a lunge position.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

The Plank: Test Your Abdominal Muscles

Dr. Oz, who is frequently on Oprah's television show, and another doctor, talked about the Plank exercise this morning on Good Morning America. Assume a push up position, except rest on your forearms and elbows, not hands. Keep your body as straight as possible, about half a foot over the floor. Hold it there. If you hold it for 15-30 or so seconds, your abdominal muscles are in good shape. If you hold it for 45 or more seconds, they are in great shape.

I have been working out my abdominal muscles since I was 10 years old. If I lose more weight, I would show my six pack. I have some cuts now. I held it for 60 seconds and could have gone for more. If anything, my lower back, which I do not work out as much as my abdominal muscles, started to get weak first. Make bets with your friends on how long you can hold it and win some money. Write a comment and let us know how you are doing.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Walk Sideways

Years ago I wrote a blog post about holding a bar over your quadriceps and doing squats. This builds up your adductor muscles. You can do the same thing with a rubber band with two handles for your feet on either side. I am not sure what the official name is, but many gyms may have this equipment. You do not need to use your hands. Squat down a few inches and take wide steps sideways. You will feel the burn in your leg muscles, especially your abductors.

Do five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Center

Recently in a Martha Graham modern dance class, I danced better than I ever have. Even when I could not do a movement that was new for me, I was strong and poised. I had not warmed up much. As the teachers they often say, this comes form the inside, from your core essence and will. At a reiki session months ago, the practitioner told me to not forget my core. With all of my energy, what is missing is sometimes not trusting myself - my choices, my preferences, and even my opinions, and trusting the Universe along with that. The strength and pride to choose and deal with whatever mistakes you may make through the learning process of dance or life, will have you "perform" better always.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Subtle Abdominal Movements

As in Martha Graham dance classes, often subtle movements, from the head to the toes, have you gain strength, stamina and poise.

Here are some subtle abdominal movements:

Rectus Abdominus:

You can lie down, sit or stand. If you stand, stand with your legs shoulder-width apart. Inhale deeply. Exhale and contract your rectus abdominus.Isolate this muscle. Inhale and release. Repeat 40 times. this has you connect with your emotions. For instance, while contracting you may feel pain, and when exhaling you may feel a rebirth or resurrection.

Transverse Obliques: Stand with your legs shoulder-width apart. Do not bend your knees. Turn slightly to the right, about two "circular" inches. Do the same on the left. Repeat until you have four sets of ten repetitions on each side. You can hold free weights for more resistance.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Russian Kettlebells

Today on the subway I moved to an outside seat to get ready to get off at 34th Street. A tall African-American man sat on the inside seat and read a health magazine. I was in the moment and talked to him. He is a personal trainer. I quickly shared about my book and gave him a business card. He gave me a Vitamin Shoppe magazine. I read an article on Russian kettlebells by Pavel Tsatsouline. I will share some of it here.

I wondered what the name of those medicine balls with a handle is, or what are different ways to use them. According to Pavel, there are three ways.

1. Swing: Grab the handle with one or two hands, squat, and drop it between your knees. Snap it forward with force for your legs and glutes to hip height.

2. Grind: Grab the handle with one or two hands and slowly lift it to chest height.

3. Snatches are done in one swift, fluid motion. You swing and snatch the kettlebell with both hands overhead with your arm extended. Do not lock your elbows.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

More Ballet Moves

Move your toes, and influence your gluteus maximus!

Stand and keep your arms to the side, your elbows slightly flexed.

Put your heels together and point your toes forward. Brush the ball of your pointed right foot up until your foot comes two inches off of the floor. Repeat for four sets of ten repetitions. Repeat with the left foot.

Put your heels together and point your toes outward. Brush the ball of your pointed right foot diagonally to the right and move your foot up about two inches from the floor. Repeat for four sets of ten repetitions. Repeat with the left foot.

Put your heels together and brush the ball of your foot diagonally back to the right. Repeat for four sets of ten repetitions. Repeat with the left foot.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Kick and Step

Here is a 10-minute cardiovascular workout that works your heart and muscles.
Be a dancer! Kick your right leg inches over your hip, or as high as you can without losing balance or using momentum. Do this ten times. Repeat with your left leg

Put three "steps" under a step platform. Step up with your right foot ad pull your body up so that your left foot lands on the step. Do this ten times. Repeat starting with your left foot.

Kick your right leg to the right over your hip, or as high as you can without losing balance or using momentum. Do this ten times. Repeat with your left leg.

Repeat the step part.

Kick your right leg backwards over your hip, or as high as you can without losing balance or using momentum. Do this ten times. Repeat with your left leg.

Repeat the step part.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Knee to Chest

Lie on your back on the floor. Keep your body relaxed, and your head and spinal chord aligned. Clasp your hands behind your right thigh and pull it towards your chest slowly. The motion should take about five seconds. Keep the opposite leg flat on the surface of the table. Maintain the position for 10 seconds. Switch legs and repeat for five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Roll Your Hips

Lie on your back on the floor using your lower abdominal muscles to keep your lower back on the floor. Bend your knees at 90 degrees and keep your feet flat on the table. Cross your arms over your chest. Turn your head and trunk to the right as you turn both knees to the left. Allow your knees to relax and go down without forcing them. Bring knees back up, and head to center. Reverse directions. Do five sets of ten repetitions for each side.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Pelvic Lift

Lie on your back on the floor. Bend your knees 90 degrees, and place your feet flat on the floor. You can cross your arms over your chest or keep them relaxed, not working, on your sides on the floor. Tilt your pelvis and push your lower back to the floor. Then slowly lift your buttocks off the floor as far as possible without straining. Hold for five seconds. Lower your buttocks to the floor. Breathe regularly.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Floor Contractions

Lie on your back on the floor with your abdominal muscles pressing down on your lower back. Place your feet flat on the surface with your legs extended and toes pointed. Maintain your pelvic tilt for the curl up exercises.

Exhale and contract from deep inside, using your emotions to guide you. Slowly reach your arms in front of you as much as possible, curling your trunk. Your head follows last. Keep your neck straight with your back. Go up for four seconds and lower to starting position for four seconds. Repeat for two sets of ten repetitions.

Confidence and core strength increases.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Relax Your Back with Full Back Release

This exercise is even more relaxing than the previous one. Sit in a chair with your feet flat on the floor. Keep your head aligned with your back and hips. Relax your shoulders. Distributed your weight evenly between your buttocks and your feet.
Curl your neck, upper back and low back slowly forward, allowing your hands to reach the floor so your palms are touching the floor. Hold for five seconds. Straighten up slowly, one vertebrae at a time, until you bring your head up last. Return to the starting position, and repeat ten times. Each time you do this exercise, you can add a second and five repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Arm Lifts

This is a relaxing exercise that will have results for your whole back. Lie on your belly on a mat. Keep your nose to the floor, with your head aligned with your back and hips. Stretch your arms over head and slightly out to the side. Keep your thumb pointed upward. Bring this arm down and repeat the motion with the other arm. Raise and lower your arm slowly. Lift one arm, with your hand positioned so that the thumb points upward. Keep the rest of your body relaxed. Do five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Press Up

Lie on your belly on a mat. Bend your elbows and place your hands palms down under your shoulders. Straighten your arms, raising your upper trunk off the floor. Your pelvis is against the mat, allowing your lower back to arch. Hold for ten seconds. Return to starting position and repeat for five sets of ten repetitions.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Lower Back: Wag Your Tail

This is the beginning of a series of lower back exercises, a part of the body often neglected. It is especially important to make sure your lower back is strong when you work out your abdominal muscles, so that the front and back of your waist, and back are balanced.

Kneel on a mat and assume the "all-fours" , with knees at 90 degrees. Keep your head in a neutral position, aligned with your back and hips. Look down at the floor.
Keep your shoulders still, and move your right hip toward your right shoulder as far as you can. Slowly return to the starting position then move your left hip toward your left shoulder as far as you can go. Do five sets of ten repetitions on each side. Now, starting at the neutral position, move your hip up, curving your back in a convex way and then down, curving you back in a concave way. Do five sets of ten repetitions on each side.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Smith Single Leg Split Squat

Preparation

Place a bench or platform behind the smith bar. With the bar at upper chest height, position the bar on the back of the shoulders and grasp it on the sides. Extend one leg back and place top of foot on bench. The other front should be flat on the floor under your shoulder and hip. Do not place your knee in front of your toes. Disengage the bar and start squats with one leg in a normal position and one on the bench or platform.

Execution:

Lower the body by flexing the knee and hip of the front leg until the knee of the rear leg is almost in contact with floor, so that the front knee is at 90 degrees and the back knee is almost at 90 degrees. Return to the original standing position. Do four sets of ten repetitions, and repeat with the other leg in the front.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

Step Up

You will step up to a platform and step back down. Stand with legs shoulder width apart and dumbbells grasped to sides facing the side of a bench.

Execution

Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of the second leg on the bench. Step down with second leg by flexing the hip and the knee of the first leg. Return to original standing position by placing foot of first leg to floor. Do four sets of ten repetitions for each leg stepping up first.

Stepping a distance from the platform emphasizes the gluteus maximus, and stepping close to the bench emphasizes the quadriceps.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.