Tuesday, November 22, 2011

Explanation of Paper Plate Workout

Here is a better explanation of the Paper Plate 
Workout - ENJOY!!!  

One of the fun new exercise tools seen on the internet and in the health clubs is a gliding disc.  "Gliding", a workout designed by Mindy Mylrae, IDEA Instructor of the Year, is a fun way to get toned muscles and a stronger core.  If you don't have a gliding disc, try these 10 great moves with a paper plate.  Now that's an affordable workout!  These exercises work multiple muscles at once, giving you a quick, effective workout in a minimum amount of time, right in your own home.  Do one set of 15 repetitions with each exercise.  As you get stronger and need more challenge, add one or two more sets of each exercise.

 1. Side Lunge-Start with your weight on your left foot, and the ball of your right foot on a paper plate.  Slowly glide your right foot directly to the side, making sure to keep your left knee just above, or slightly behind the left toes.  Return to neutral and repeat.  After 15 repetitions, switch sides.  For variety, slide the plate behind or in front of the standing leg.  This will engage the inner thigh muscles.


 2. Back Lunge-Stand with feet hip-width apart, left foot resting on a paper plate. Bend the right leg while sliding the left foot back into a lunge position, keeping the right knee behind the toe, torso upright and abs in. Slowly slide left foot back to starting position and repeat.  After 15 repetitions, switch sides.  For variety, add a lateral raise with light dumbells in the hands.


3. Lunge Twist- Begin with the same movement as the previous exercise.  As you reach the lunge position, hold, and rotate your torso toward the outside of the front hip (if your left leg is front, rotate to the left).  Then, rotate back to the front and return to the starting position.  After 15 repetitions, switch sides.


4. Push Ups- Begin facedown on the floor with hands next to shoulders, elbows bent to 90 degrees, paper plates under each hand.  On your knees or toes, straighten elbows and push torso up, abs tight, body in a straight line from crown of head to knees or toes.  At the top of the movement, squeeze the chest and slide both hands in (on the paper plates) until they touch directly under your chest.  Slide them back out, and lower into pushup (elbows bent at 90 degrees).  Do 15 repetitions.


5. Hamstring Curls- From a seated position, place the right heel on a paper plate.  Sitting tall with your core engaged, slide that heel out and in, squeezing the hamstring to create maximum resistance.  Do 15 repetitions and then switch sides.


6. Seated Side Lat Pull-  From a seated position, bring feet to the left side of your legs (like a mermaid).  Place the right hand on a plate, and slide the hand out and back in.  Try to engage and use the big "lat" muscles in the back.  Use your left hand for balance or gentle support if necessary.  Do 15 repetitions and switch sides.


7.  Lateral Flexion- Sit cross legged and place your right hand on a plate.  Extend your left arm up by your left ear.  Slowly slide your right hand out to the side, bending at the waist and very slightly curving forward to feel the crunch in your waist and obliques.  Reach up and over with the extended arm to create added stretch.  After 15 repetitions, switch sides


8. Abdominal Curls-  Lie on your back, with both heels on a paper plate.  With your fingertips lightly touching the back of your head, crunch up as you squeeze your heels closer to your butt.  Lower back to the starting position. Do 15 repetitions.


9. Leg Cross Through-Now comes the hard work! Begin in a push up position with a paper plate under one foot.  Slide that foot in and under the body, letting it come out the other side.  Do as many as you can, working up to 15 on each side.  This one is tough, so for beginners, just work on holding the push up position for 30 seconds to one minute.  When you have mastered that, start to use the paper plate.


10. Pike Tucks for Core- Begin in a push up position, this time with both feet on a plate.  Glide your feet toward your hands using the muscles of the core to tuck into a pike position.  You can bend your knees or for a more advanced option, pull straight legs in, lifting your hips as you come in.  Do as many as you can, working up to 15 repetitions. 



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