Hello and welcome to Brides Made Fit podcast. I am your host Jennifer DiDonato and this is episode number 27. Brides Made Fit at Metro Detroit only in home personal training service for brides to be, but the Brides Made Fit podcast is everyone's source for health and fitness information and entertainment. So thanks for joining us and I just want to say, I want to thank everyone who is always emailing me commenting every week. I always look forward to it so keep them coming. I answer every single one. So thank you I really look forward to it and in particular I want to give a shot out to Christin who gave an email not too long ago. She sent it to me inquiring about maybe toning up her mid section. She is muscular and toned everywhere else but that's such as trouble spot. I know it's a trouble spot for everyone.
Christin, she is getting married and her husband's marine. So she want to surprise him. So Christin I would like you to check out episode number 21, that is to Treat About Abs episode and that should answer a lot of question that you have and that should really help you in start see more results with your mid section so email me. Let me know what you thinking that up episode, episode number 21. Okay, thanks so much and good luck.
So now on to the episode that we are doing right now and this episode is called New Ways to Use Your Ab Roller. Anyone? Anyone have an Ab Roller still? Oh! I can't believe I still have mine. I bought it years ago probably online. It was probably like worth an arm or leg. I mean my goodness. These have definitely come along over the years. Some of them shaped differently, some of them have little do-dads attached to them, but a majority of us probably don't even use it, I mean they are either probably stuck in your garage. You probably sold it or tried to sell it at a garage sale or actually gave someone money to just take it off your hands. But if you still have it like me if you are one in the few that do. I am going to show you some moves that you can use with this ab roller go without even doing what it's supposed to be doing. Like not even do abs. So we are going to do different, working different muscles.
But let me just say when you buy any type of equipment you are not suppose to use that type of equipment any other way, but the way that's it intended to be used. So obviously I am kind of breaking the rules here so just be careful, I am just telling you right off the bat, but I just want to show you a certain ways that you can use this machine as safely as possible but while working more muscles than just your abs.
So let's get started. I am going to have you take the ab roller and the parts that you are suppose to go into when you lay down I am going to have you find a wall and go ahead and put it up against the wall. And this helps in keeping the ab roller and sturdy, because it may roll, may tilt and we don't want that happen because you might pull a muscle, you might injure yourself and then, you know Jennifer, Brides Made Fit can get sued, because you didn't listen to me.
So I know but just in case. Just keep it against the wall so it's nice and sturdy. I am going to show you how to do it some incline push ups. So I am having you seeing in front of it. Once your arms to be shoulder width apart, bring your feet out, but I want you to keep your back nice and straight abs tight, come down and then push up. See, isn't it cool? Wow, who has bought the ab roller? You better call your old couch buddy and get yours back, right? You know what I am saying because you could be definitely be using this. Put that 60 bucks to work.
So this is working your shoulders, this is working your chest. It's just hitting your chest in a different angle that regular pushups would do. Pushups are awesome and that's just another way to mix up your workout. Great, you like it good.
Alright now another move I am going to show you is Triceps Dips. Triceps Dips are our target, the triceps. But with these I want to show you correctly how to do them I want you to make sure that I am just turn around face the other way and have you put hands behind you and make it sure that are just right next to your hips, right next to your butt. I want you to bring your feet out. Now if you are a beginner you can bend your legs because with your legs bend, close to your feet or to your body that is the less or that assist you in the way that you are pushing up. But if you feet are further out that's a more a weight for your arms to push.
So making sure that your arms are almost pretty much straight and close to the bar. I want you coming out all the way over here. You could see I am overextending my arms, that's no, no. You may injure your rotator cuff. So stay close to here, come down straight up all on your arms, push through the palm, think straight up don't think forward think straight up, keep those shoulders in back, chest up, shoulders back, push through. This is a really important movement that you want to keep the ab roller against the wall, because this calls for lot of stability on the ab roller's part.
So cool so we got chest, we got triceps with the ab roller. I mean that's pretty cool, right? Now I am going to show you movement that you can use to workout your legs. We are going to do split-squat. I showed it to you in a previous episode, but this one is pretty awesome because you can elevate the back foot on the ab roller. So if you don't have a step available? Perfect. So you are going to step in front of the ab roller putting one foot behind you, make sure you can hold on the something for balance. Make sure though that the front, your toes, are in front of your body, because when we come down on that split-squat. We don't want our knee overextend the ankle. Remember that. That is a rule for all squats and lunges. Make sure that your knee does not overextend your ankle.
And like this down, straight up, awesome and then you got the ab roller against the wall, so the ab roller is going to be jostling around. It's going to stay nice and sturdy. And this maybe a little bit more advance movement for people out there. Oh! I almost lost my balance. If you are not used to doing single leg movement. And you can go ahead and switch it for the other leg behind up on the ab roller to work the other leg.
Now for my final movement; this is a little bit more advance and we are not using a wall. So proceed with caution. Alright, this is going to work the back muscles. Actually I am going to bring this just right over here. You are going to get into the ab roller just like you would if you are doing ab, but instead you are going to bring your arms right here up on the top bar. Like I said some ab roller some that were not made in 1995 with mine are not designed like this. So you may not be able to do this movement that's why I am just saving this for last it's going to work your back.
So you are going to have your feet bent. That's going to help with the movement, bring your butt of the ground this is the starting position. Looking at that inverted rows. I want the bar to be over your chest, bringing the feet out makes the movement harder. Bring them close to your butt, makes the move little easier. Do you make it even harder? Elevate the feet. Put it like little box so your feet can be up on. Squeeze your shoulder blades together. Awesome.
So who would have thought all these different movement you could do with an ab roller? So if you still have it, it's still handy and you got the guts to go and try these movements which though they are not that bad. Maybe the last one I feel with more advanced for you, but the other ones are really, really good. This should safe if you have it against the wall. I do once in a while so I highly recommend it .
So email me at Jenny@BridesMadeFit.com tell me what you think tell me what you have been doing with your ab roller. I am kind of curious where it has been this whole time and tell me how you have been incorporating it back into your fitness program. Also I want to remind you that we are all over the place BridesMadeFit.com, BridesMadeFitBlog.com and we are also on iTune subscribe Brides Made Fit. Yo
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