Do You Hear the Angels?: Cobra

December 5

It came upon a midnight clear,

That a cobra was nothing to be feared.

Cobra

Start
1. Lie on stomach with arms alongside body, palms facing floor.
Movement
1. Draw-in belly button, squeeze butt muscles and pinch shoulder blades together.
2. Lift chest and hands off floor, keeping arms straight.
3. Hold five seconds. Lower, rest.

4. Repeat five times or sing, It Came Upon a Midnight Clear and cobra for one stanza, rest for the next.

Did you hear the Angels sing? If not, try again!

Carol

Onward Rudolph!: Push-up

December 4

No one wants their arms to jingle,

So do some push-ups until you tingle.

Push-up

Start

1. Begin in push-up position with feet together and toes on floor; hands slightly wider than shoulder-width apart.

2. Draw-in belly button and squeeze butt muscles.

Movement

3. With flat back, slowly lower body toward floor, lowering and squeezing shoulder blades.

4. Push up to starting position - do not jut head forward.

5. Repeat five times. It’s ok to sing, “Carol got run over by a reindeer…!”

If it is too difficult to do this exercise, put your knees on the floor, keep your body straight and go from there. But, every day you should try to do a push-up. A key strategy – start in the upward position (i.e. with your arms straight and lower yourself instead of trying to push up as the first move).

Onward Rudolph!

Carol

Merry, Merry!: Side Plank

December 3

Now’s the time to commit,

And your core will benefit!

Side Plank

Start
1. Lie on side with feet and legs on top of each other, forearm on ground and elbow under shoulder.
Movement
1. Draw-in belly button and squeeze butt muscles.
2. Lift hips and legs off ground until body forms straight line from head to toe, resting on forearm and feet.
3. Hold for five seconds.

4. Dip up and down five times on each side.

A few words about commit and benefit…. the more you commit, the bigger the benefit.  When we did the 12 days, the exercises were cumulative.  This year, you have a choice.  You can just do the exercise of the day; or, you can add today’s exercise to the previous days’ exercises.  Whatever you decide, your core will benefit!

Merry, merry!

Carol

Glory to You!: Quad Arm Leg Raises

December 2

Holidays can bring on stress,

You need to exercise to be your best!

Quad Arm Leg Raises

Start

1.  Position yourself on your hands and knees.

2.  Slowly draw-in your navel up towards your spine and tuck in your chin.

Movement

3.  Raise your arm with your thumb up and extend your opposite leg behind you remembering to keep your back flat.

4.  Keep your arm and leg straight lifting both up until they are in-line with your back.

5.  Hold the top position and slowly return to the starting position.  Repeat with the opposite arm and leg, alternating sides.

6.  Today’s song, “Hark the Herald Angels Sing.” Switch sides with each stanza. 

Glory to you!

Carol

Have a Dashing Day!: Plank

December 1

Yes it is that time of year,

Time for Carol's Christmas Cheer!

If you don’t want to be a tank,

You better learn to do a plank!

Plank

1. Lie on your stomach with your feet hip distance apart and forearms placed on the ground.

2. Lift your body off of the floor and raise up until your body forms a straight line from head to toe.

3. Suck in your gut and squeeze your butt!

4. Hold and sing Jingle Bells!

Have a dashing day!

Carol