Charleston Women Spring 2021

www. Char l es tonWomen . com | www. ReadCW. com | www. Facebook . com/Char l es tonWomen CW 4. Hollow Body Sit-ups • Lie supine and assume a dead bug position. • Lift your shoulders off the floor and press your lower back into the floor. • Keep your head and shoulders lifted. • Straighten and lower arms and legs. Repeat. 5. Lunge and Twist Over the Forward Leg • Alternate sides. LAURA’S WORKOUT Do each superset 2-3 times, increasing if time and endurance allow. Superset 1 1. 12-15 Squats • Parallel feet, ensure knees do not go past the toes. 2. Push-ups — as many as possible • Hands are directly under the shoulders, knees on ground if needed. 3. 10-15 Side bends (each side) • Pretend you’re bending from right to left between two panes of glass. Superset 2 1. 16-20 Toe Taps, alternating • Stand with arms overhead. • Alternate leg lifts to touch knees or toes. 2. 10-15 Superman poses • Lying prone, lift arms overhead and extend legs, keeping neck neutral. 3. 8-12 Tricep dips • Sit on ground, knees bent, feet on floor, hands behind you on the ground. • Lift the body off the ground. • Elbows should point behind you. HOLLOW BODY SIT-UPS A B C D Laura Seltz , owner of Laura’s Home Fitness, works with all types of clients, but she specializes in senior fitness. She emphasizes progress over perfection and the use of S.M.A.R.T. goals: Specific, Measurable, Attainable, Realistic and Time-oriented. “So many people start out with a big goal. They see immediate results, but then they plateau and feel frustrated,” she noted. “As a trainer, I like to help people create a plan of small goals that leads them to their big goal.” Seltz suggested high intensity interval training to keep up your momentum. SUPERSET 1 1 2 3 SUPERSET 2 1 2 3 health and wellness