Connect Bridgeport
Ad
FacebookTwitterInstagramYouTubeRSS
  • Home
  • News
  • Sports
  • Community
    • Community News
    • Anniversaries
    • Announcements
    • Arts & Entertainment
    • Calendar
    • Churches
    • Clubs & Organizations
    • Directory
    • Farmer's Market
    • File Complaint
    • Greeting Cards
    • Library
    • Lost And Found
    • Obituaries
    • Parks & Recreation
    • Sponsorships
  • Trading Post
    • For Sale
    • Local Deals
    • Services
    • Yard Sales
  • Visitors
  • Relocation
  • Education
  • Jobs
  • Alumni

STRONG Idea: 12 Days of Fitness; Day 5

By Emily Stapleton on December 06, 2013 from Strong Ideas

On the fifth DAY OF FITNESS, my trainer gave to me
 
5 Squats
4 Jumping Jacks
3-V-crunches
2-Floor to Ceilings and
A 1-minute plank.
 
This is the fifth of a series of 12 posts designed to encourage you to meet the challenge of exercising for 12 consecutive days during the holiday season.  Need to start at the beginning? Click here.  Want to read more about the nature of the challenge? Click here.
 
The exercise of the day is a Squat. Start with your feet about hip width apart.  Drop your butt down keeping your weight on your heels.  Return to the start position in perfect posture (slight squeeze of the glutes, belly button in toward spine, shoulders back, chest out).  Watch the video for a short demonstration.
 
Modification: The best way to modify a squat is to shorten the range of motion.  With practice, most people can bend the knees to more than a 90-degree angle.  Notice I said “with practice.”  As you start perfecting your squat form, don’t try to go farther than your body is ready for.  Concentrate on keeping your weight on your heels (you should literally be able to curl your toes upward).  If you feel your weight shift to your toes, you’ve gone too far…simply shorten the range of motion. 
 
The squat strengthens the quadriceps (front of the legs), the hamstrings (back of the legs), and the calves.  In addition, if done correctly, the squat also strengthens the core.  Focus on keeping the belly button in toward the spine and the shoulders back.
 
Water challenge: As we continue the 12 Days of Fitness, I’m adding a simple water challenge.  Try to increase the amount of water you’re drinking each day.  One of the best ways to do this is to record it.  Each time you drink 8 ounces of pure, natural water make a hash mark on paper or record it on your phone.  More on hydration as we continue.
 
Stay tuned.  The 12-day challenge continues tomorrow.
 
 
Emily Stapleton


Share

Leave a Comment
Login or register

Leave a Comment

Log in or create an account to post a comment.

Sign up/stay connected

Create your profile to start adding photos, posting comments, and more.

SIGN UP

Ad
Ad
Ad

Blogs [ view all ]

  • Photo

    From the Bench: Why 5 State Titles Not C...

    With all due respect to Jon Griffith, winning five state championships in two different sports during a run of coachin...

    Posted by Jeff Toquinto

  • Photo

    Time Travel: Former City Police Officer ...

    This is a photo of the late Watler "Bud" Hartzell who many knew from his time as a car salesman at Harry Gr...

    Posted by Dick Duez

  • Photo

    ToquiNotes: The Closure of One of Harris...

    The sign was depressing, even though it was not there the following day. It was not anything fancy; rather it was simp...

    Posted by Jeff Toquinto

  • Photo

    It's Happening: 2020 in Review

    At the recent meeting of Bridgeport Rotary, I shared a synopsis of 2020 here in Bridgeport. I scrolled through stories...

    Posted by Julie Perine

  • Photo

    Off the Shelf: Books from New Netflix Ro...

    Netflix debuted a romance series based on the books of Julia Quinn at Christmas.  It turned out to be one of their mo...

    Posted by Sharon Saye

  • Photo

    The Grapevine: Generations of Family in ...

    A highlight for the new year, 2021, was the swearing in of my grandson, Ben Queen, as a member of the West Virginia House...

    Posted by Rosalyn Queen

  • Photo

    Sweat & Smiles: The Importance of Beginn...

    I’ve been a certified personal trainer, teaching group fitness classes, and teaching yoga for 11 years. One thing that...

    Posted by Melissa Romano

  • Photo

    Healthy Faces: Meet Perris Oliverio Reed

    "Healthy Bridgeport" is comprised of health-concious individuals; the same group that served as the steering committee for...

    Posted by Julie Perine

  • Photo

    City Faces in Different Places

    This week's Bridgeport City Face is Amy Reinhart. Meet her here!    How long have you lived in Bridg...

    Posted by Julie Perine

Calendar [ view all ]

Apr
28

DigiMarCon At Home 2021 - Digital Marketing, Media and Advertising Conference

May
26

DigiMarCon South 2021 - Digital Marketing, Media and Advertising Conference & Exhibition

 



Bridgeport, WV
Editorial Board Advertise Privacy Policy Contact Us
FacebookTwitterInstagramYouTubeRSS

©2014 Connect Bridgeport.