Push Harder

#StrongMomsPushHarder Instagram Challenge

9/27/2015

Show us how strong moms push harder! We have a plan to knock out 50 push-ups by the end of the month. Celebrate the challenge in your life this month and show us how it fits into your day- whether in your living room before the family is up, on the sidelines at a football game or on a weekend getaway. Follow @erinstrongmom on Instagram and on October 1st we'll kick off the challenge. Tag and challenge your strong moms and don’t forget to hashtag and show us how #StrongMomsPushHarder and win #LiveInPrism gear by posting the most photos.

The weekly Instagram winners will be announced every Thursday and grand prize winner on October 30th.

week 1 - sports bra
week 2 - sports bra
week 3 - capris
week 4 - capris
grand prize month winner - full outfit

Number 1: Basic Push-Up

Start in plank position with hands a little wider than shoulders.
Bend your elbows out to the sides, lower your chest to the ground and come back up. That's 1 rep.
Too difficult? Come onto your knees.

Wearing PRISMSPORT Rio Leggings, Rio Power Sports Bra & Loose Tank.

Number 2: Bird-Dog Push-Up

Same as a basic push-up, but as you press up lift your right leg and left arm, stretching them out straight.
Lower your arm and leg and do another pushup.
Come up and lift the other side (left leg and right arm). That’s 1 rep.
Too difficult? Come onto your knees.

Here's a visual of the modification on the knees-

Wearing PRISMSPORT Python Leggings and Racerback Tank.

Number 3: Tricep Push-Up

Same as a basic push-up but keep your elbows glued tight to your ribcage and hands are close together.
Too difficult? Come onto your knees.

Wearing PRISMSPORT Jacquard Capri & Racerback Tank.

Number 4: Dolphin Push-Up

Start on all fours, forearms on the ground and fingers interlaced. Tuck your toes and press your hips up into downward dog with your lower body.
Shift your weight forward to a forearm plank reaching your chin towards your thumbs.
Press back to forearm downward dog. That’s 1 rep.

Wearing PRISMSPORT Anaconda Capris, Anaconda New Sports Bra & Loose Tank.

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30-Day #StrongCoreChallenge

7/31/2015

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Spoiler alert- crunches are not the best path to a 6-pack. In fact, crunches and sit-ups can do more harm than good for your back and for those with diastasis recti. This 30-day challenge is not only effective and safe, but it'll feel amazing. You'll stretch and strengthen all areas of your core, from your deepest abdominal muscles to your lower back.
If you have had a baby recently or have been diagnosed with diastasis recti, be sure to receive clearance from your doctor before exercising.

Mind & Muscle: In order for these exercises to be safe and effective you need to activate your transverse abdominal muscle (TVA) throughout every move. The TVA is the body’s natural girdle and is the deepest abdominal muscle, wrapping around your spine underneath your 6-pack (it's there, I promise!).

How to activate the TVA: Slowly exhale and draw your belly button in towards your spine as you zip up the muscles underneath your belly. You’ll feel your hips tuck in and ribcage close. If it helps, visualize trying to zip up a pair of high-rise skinny jeans.

Share pics & videos!
Facebook - tag StrongMom
Instagram - tag @erinstrongmom and #strongcorechallenge
If anything, take a before and after photo for yourself!

Number 1: Leg Lifts

Lie on your back with your hands on either side of your bottom for support. Bring your legs in tabletop position (knees over hips).
Activate your TVA- exhale, draw your belly button in towards your spine and keep your lower back flat on the floor.
Slowly lower your legs and touch your heels to the ground without allowing your back to arch.
Increase difficulty = straighten legs

Number 2: Windshield Wipers

Lie on your back with your arms on either side for support. Legs are lifted in tabletop position (knees over hips).
Activate your TVA- exhale and draw your belly button in towards your spine.
Lower legs all the way to the right side (but do not let them touch the floor). Lift back to center and over to the left side.
That’s 1 rep.
Increase difficulty = straighten legs

Number 3: Superman Clap

Lie on your stomach with your legs out long and arms stretched overhead.
Activate your TVA- exhale, draw your belly button in towards your spine, squeeze your shoulder blades, lower back and glutes to lift your arms and legs up towards the ceiling.
Swing your arms around and clap behind your back, then swing them around to the front. Lower to starting position.
Modification = skip the clap

Number 4: Plank Hip Kiss

Start in a forearm plank, with your shoulders over your elbows. Roll your shoulders away from your ears and be careful not to let your lower back sag.
Activate your TVA- exhale, draw your belly button in towards your spine and twist your torso so that your right hip kisses the floor.
Come back to plank and twist the other way for a left hip kiss.
That’s 1 rep.
Modification = come down to your knees

The Plan

We'll start August 1st and build our core strength up throughout the month until we're cranking out 60 exercises by August 30th. Rest days are built into the plan to give your core a break. Watch and listen to your body and if you feel your form is suffering use a modification or take a break and give yourself a nice stretch in child's pose.

Clearly I need to upgrade my camera and train my kids to become photographers to avoid shots like this.

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StrongMom Sample Workout- Suicides & Circuits

9/12/2014

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Don't be intimidated by the workout title...look how much fun everyone is having! Suicides are the kind of drill you love to hate- you hate them when you're doing them, but at the end every drop of sweat is so gratifying.

With this workout you'll alternate between cardio bursts and 2 strength circuits. The cardio burst is a 5 cone suicide run with 10 pushups at the baseline every time, and the strength circuits include an equipment circuit and a bench circuit. So the workout will look like this: