FITNESS NEWS

Joy DuMay & Liz Parrish, Co-Directors

CRUSH YOUR CORE! By Joy DuMay

Need a quick Core workout that you can do at home or on the road? Try these five Pilates-based moves! Instead of counting repetitions, do each exercise for one minute. It is vital that you support your head and keep your lower spine stable: you want to strengthen those abdominal and back muscles without strain.

You will also want to focus on your breathing. As you inhale, let your belly be soft and lungs inflate. As you exhale, draw your abdominal muscles in to engage your Core. Take your time and really feel your muscles contract. Relax your shoulders as you support your head.

1. CRISS CROSS

Touch opposite elbow and knee, making sure that you are rotating the upper torso with lower back on the floor and head stable. Inhale with one side, exhale with the other.

2. DOUBLE LEG EXTENSION

Keep upper body high and kick both legs out together. The lower your legs, the harder the exercise. Keep your legs higher if you feel any back strain. Inhale as you extend legs, exhale as you pull them back into your chest.

3. LOWER TORSO TWIST

Keep upper body on the floor with arms in “T”. Rotate the lower torso without any movement from the shoulders or arms. Level One, keep the knees bent. Level Two, do with straight legs. Inhale as you twist to the side, exhale as you draw your legs back to center.

Keep upper body lifted, with head supported, elbows in and lower back anchored to the floor. Start with both legs extended up towards ceiling and lower them to the floor with control. If your back hurts, keep the move small. Inhale as you lower legs, exhale as you bring them back up to vertical.

5. BRIDGE

This move will help release any tension from your back and give you one last contraction through the entire abdominal wall. Keep reaching your arms alongside your body as you drive your hips up, and then roll down one vertebra at a time. Inhale as you drive your hips up, exhale as you roll down.

Board Of Directors

President Stanton Anderson

Secretary & Treasurer Wade Nichols

Director Tim Armour

Director Charlie Bissell

Director Michael Bonsignore

Director Richard Caleel

Director Gary Finefrock

Director Linda Gluck

Director Nancy Hunter

Director Steve Jones

Director Diane Lundberg

Director Chris Teasley

Director Kelly Vandever

Committee Chairpersons

A&L Christopher Teasley

Athletic Wade Nichols

Compensation & HR Robert Nourse

Construction

Oversight Steve Jones

Cottage Sharol Siemens

Design Alex Nourse

Finance Richard De Schutter

401k Tim Armour

Golf Charlie Bissell

Green Matt Porter

Homeowners Richard Caleel

House Rachael Douglas

Membership Kelly Vandever

The next regular meeting of The Board of Directors will be held on

FRIDAY, JULY 28, 2023 AT 9 AM.