12 Days of Fitness Challenge – Day 3

On the third day of our challenge the exercises are: a 3 minute bridge, 2 minute wall squat and a one minute plank!

As we continue on our fitness journey, we focus once again today on core strength.  The bridge is an excellent exercise for torso stability.  This exercise strengthens the butt and the back of the legs while focusing on core stability.  To complete the exercise, lie on your back with your knees bent and your feet flat on the floor approximately hip distance apart.  Your feet should be in a comfortable position – not too close to your butt and not too far away.  Inhale and lift your hips off of the floor bringing your torso in to a nice straight line from the shoulders to the knees.  Press your feet in to the mat and squeeze your butt as you maintain the position.  Hold the position while focusing on your breathing.  Option: 3 minutes might be a long time to hold this exercise at first.  If you wish, perform the exercise 3 times holding for one minute each.  Over the course of the next few days, work on extending the hold to 2 repetitions of one and a half minutes and gradually work up to the 3 minute hold.

Our holiday tip for today is to avoid letting the holidays wear you out by getting enough rest.  With the festivities that take place around the holidays, sleep often gets reduced as we have late nights and early mornings.  Studies have shown that getting an adequate amount of sleep is a critical component to our overall health and well-being.  Try to aim for the recommended 7-8 hours of sleep each night. If you know you have a late night coming up, try to go to bed earlier on the nights leading up to it.  Your body will thank you for it!

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