A Great Ab Workout

Courtesy of SparkPeople.com

The Christmas Attitude Begins With Gratitude

      Merry Christmas and a Grateful New Year!

Thanks Bonnie For Helping Millions To Get Fit

She entered the national spotlight as an author of a 1955 report to President Dwight D. Eisenhower that said 56 percent of American children had failed at least one of a battery of fitness measures, including leg lifts and toe touches. By contrast, only 8 percent of European children had failed even one test component.

The study came to be referred to as “the report that shocked the president,” who worried that slack American youth would make less-than-intimidating soldiers. It resulted in the creation of the President’s Council on Youth Fitness, now the President's Council on Fitness, Sports and Nutrition.

Ms. Prudden believed the cause was children lollygagging in front of the television and not walking to school or performing old-fashioned chores.

She became one of the first exercise instructors on television, appearing as a guest on the “Home” and “Today” shows on NBC in the 1950s, and then on a syndicated show named for her in the 1960s. She wrote fitness articles for Sports Illustrated. She recorded a half-dozen records and wrote 15 books. 

She never stopped exercising. Even triple bypass heart surgery at 92 did not hinder her daily routine, by then largely done in the swimming pool or in bed, for which she had devised a set of rigorous exercises. 

Bonnie died on December 11th at the age of 97.

Best Exercises For Tightening Up Those Glutes

Standing Hip Extension

Hold onto the bar or cable machine for balance. Only use a weight that you can lift smoothly, without momentum, and make sure the weight stack does not slam between reps. Do not lean forward or backward as you move your leg. Keep the leg stiff and straight as you extend back.

Do 10 reps, 4 sets each leg.

 Another way to do this exercise is with ankle weights.   It works just as great.  I recommend 10lb. ankle weights on each leg. Be sure to hold onto something sturdy as you do the exercise.

Wide Leg Squats With Dumbbell

Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair. Squeeze glutes as you straighten legs to starting position to complete one rep. Make sure knees do not pass the line of the toes. Do 10 reps, 4 sets.

 Lying Hip Extension
Lie on floor or mat. Place one leg straight and bend the other leg with foot flat on floor or mat. Place arms down on mat to each side of hips. Raise body by extended hip of bent leg, keeping extended leg and hip straight. Return to original position lowering body with extended leg and hip straight. Do not arch back.  Keep leg straight as you lift it up. You are pushing up the hip with the other foot that is on the floor.   Do 10 reps each leg, 4 sets total. 

  

Dumbbell Squats  

Stand with dumbbells grasped to sides. Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are almost parallel to floor. Remember to stick your butt out as you squat down.  Don't allow knees to extend past toes. Do 10 reps, 4 sets.