Womens Health
| Exercise Tip |
STRENGTHENING YOUR CORE Exercise: The Elbow Bridge Plank
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| The Core includes the pelvis, abdominal, back and chest muscles. It is the core that offers stability, balance and flexibility. Every movement you make originates in the core. If the core is not properly conditioned it will limit your physical abilities. |
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The “elbow bridge plank” is one of the best core and abdominal strengthening exercises I use.
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Target Muscles - The Core - Abdominals, Hips, Back
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Your Position:
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Step 1:
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Start by lying face down on the ground or use an exercise mat.
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Step 2:
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Place your elbows and forearms underneath your chest.
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Step 3:
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Prop yourself up to form a bridge using your toes and forearms.
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Step 4:
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Maintain a flat back and do not allow your hips to sag towards the ground.
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Hold this position *focusing on tightening your abs* until you can no longer maintain a flat bridge. For beginners, start with 10 seconds building up to 60 seconds.
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Return to start position.
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Beware of Cheating! *
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Remember to not let your hips and back sag. This exercise will only be effective if you work to maintain a flat line from your shoulders to your feet. You might want to start in front of a mirror to learn the technique.
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| Recipe for Healthy Womens |
Urban Goddess Crunchy Salad
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| ingredients |
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120g baby spinach, washed, dried
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1 lettuce or mixture of lettuces
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½ capsicum
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½ cucumber
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½ packet bean sprouts
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½ container alfalfa sprouts
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½ container crunch combo sprouts
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1 large carrot, peeled & grated
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2 boiled eggs
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1 red onion
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1/2 tub cherry tomatoes – halved
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1/3 packet of fetta cheese – cubed
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Add herbs to your taste – basil, parsley, corriander
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Basically you can add any vegetable your taste buds desire
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Wash all ingredients, chop finely and mix together.
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Store in an airtight container and place in the fridge
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This salad will last up to 3 days.
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Apply dressing freshly to your salad so it doesn’t go soggy.
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Scoop out 2-3 cups for your next meal to compliment your protein portion of fish, chicken or meat.
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Mix a tin of tuna or shredded chicken to make a combo salad.
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Freshen up with some avocado, nuts or seeds.
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1/3 cup fresh orange juice
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2 tablespoons low-fat mayonnaise
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| Sprouts contain an abundance of highly active antioxidants that prevent DNA destruction and protect us from the ongoing effects of aging. |
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