Chris is on a mission to get fit! He's been working hard since kicking off his diet and exercise regime. Well, it's been a few weeks and here is how he's progressing:
Weight - 206.5 lbs
Body Fat - 21.9 per cent
As of Feb. 6
Weight - 205 lbs
Body Fat - 20.9 per cent
Chris's trainer also stopped in today to show him a few new exercises to help him trade his muffin top for a six-pack. If you're looking to get fit like Chris, here's how you can tone at home.
Super Mans - Lying face down on the floor, slowly raise one arm with the opposite leg off the floor, as high as you can. Then switch sides. This works your lower back and is great because you can do it anywhere and don't need any equipment.
Crunch with leg drops (Pilates exercise) - Lay on your back with both arms and both legs straight in the air. Lift your head and shoulder blades off of the mat, engaging the upper abdominals. Hold this position while slowly dropping one leg close to the floor for a more advanced move. If you are a beginner and have a weak core, then just drop your leg to approximately a 45-degree angle. This exercise worked your transverse abdominus, which is one of the most important core muscles.
Side plank (Isometric hold) - It's good to time yourself on this one. Start by lying on your side with your feet stacked on top of each other. You are going to use your elbow to support you. Once in position, prop yourself up onto your elbow, bringing your hip up off of the floor as much as possible and remember to breath. This is it! Hold yourself there as long as you can. You will feel your sides doing the work here. Time yourself and switch sides.
Ball crunches - Sit on the ball with you legs at a 90-degree angle. Slowly walk your feet forward, while rolling the ball toward your lower back. Once the ball has reached your sacrum (above your buttocks), then lower the rest of your back on to the ball. (Your body should look like a tabletop in this position.) From here, you will now perform your crunches. Think of bringing the ribcage and pelvis together. Crunch up breathing out, squeeze, and release back down to the starting position. This is not a big range of motion. Always keep in mind, the ball would not be rolling backward and forward during the motion. The goal is to keep the ball as still as possible. If your abs start to shake, it means they are working!
Back extensions on the ball - Lay face down with your stomach on the ball. Your hands are out in front of you, on the floor (similar to a push up position). Slowly walk your hands forward so that the ball rolls under your pelvis. Your legs will now be hovering in the air. While engaging your core muscles, slowly lift your legs towards the ceiling and lower them back to the starting position.
This exercise works your lower back muscles.