Shared Fitness

Listen to your body! https://www.facebook.com/NewPerspectivesByShared/videos/183243358830730/ [GMG Originals]

Sitting all day is one of the main reasons why many of us suffer from back pain. In fact, lower back pain is incredibly common and most people will experience this discomfort at some point in their lives. Regularly stretching can help to lessen or eliminate this pain, and is something you should add into your daily routine. These 4 stretches are a great way to start improving your flexibility. Cat Cow Begin this stretch on all fours. Tilt your hips forward, tucking in your tailbone and letting your back arch up towards the ceiling. Keep your head facing down. Next tilt your hips back, pushing your tailbone towards the ceiling and push your back down towards the floor. Gently gaze up towards the ceiling. Repeat this 10 times. Cobra Stretch Lay on your front on the floor. Push into your palms and raise your torso off the floor, this will arch your back. This pose will increase your flexibility as well as reduce back pain. Hold this pose for as long as it's comfortable. Child's Pose Start this pose on your knees and bring your toes together. Bend forward and bring yourself down towards the floor. Place your hands on the mat in front of you and your forehead to the floor. Hold this pose for 1 minute. Seated Forward Bend Sit on the floor with your legs stretched out in front of you, keep your toes pointed towards the ceiling. Slowly fold forward by bending from the hips. Stop when you can't bend any further. You can place your hands on your legs, ankles or feet - for a deeper stretch lightly pull on your feet or legs. Hold this pose for as long as it's comfortable. [GMG Originals]

We rely on our ab and back muscles every time we lift, twist, bend or turn - so why not make sure they're in the best shape possible! You can do all 11 exercises at once for an intense ab burning workout, or you can pick and choose the ones you like to incorporate into your regular workout routine. Do these 3 times a week and you'll be seeing noticeable results fast! Plank Place your forearms on the floor with your feet straight out behind you. Keep your core muscles tight and stay in this position for 30 seconds (or as long as you can). You might notice that you're a bit shaky, and that's OK! Side Plank This move will really engage your oblique muscles. Rest your forearm on the floor (your elbow should be in line with your shoulder) and push your hips up off the floor. You can keep your hand on your hip or raise it straight up towards the sky. Hold this for 30 seconds and repeat on the other side. Bicycle Crunch Lay on your back with your lower back pressed into the floor. Place hands on either side of your head, lift your knees and twist side to side (opposite elbow to opposite knee). Do 10 reps on each side. Russian Twist Sit on the floor with your body in a V-shape (so that you're upper body is leaning back slightly, engaging your ab muscles). Extend your arms out in front of you and twist your upper body side to side. Repeat this 10 times on each side. Scissor Leg Lifts Lay on your back with your lower back pressing into the floor. Raise both legs towards the ceiling, lower you left leg until it's almost touching the floor. Bring your left leg back up towards the ceiling while bringing the right leg down towards the floor. Repeat this 10 times on each leg. Superman Lay on your stomach and slowly bring your arms and legs off the floor. You will feel this in your lower back. Hold this position for 30 seconds and the release back to the floor. Bird Dog Begin on all fours. Bring your left arm straight out in front of your while at the same time lifting your right leg straight up behind you. Repeat on the other side. Do this 10 times on each side. Plank Knee Up Begin in a plank position with the palms of your hands on the floor. Bring your right leg up to your right elbow, keeping your back flat. Bring your right leg back down to the starting position and repeat on the other leg. Do this 10 times on each leg. Crunch Lay on the floor with your lower back pushing down into the floor. Place your hands on either side of your head and, using your abs, slowly pull yourself up so that your shoulder blades come off the ground. Slowly lower back down to the floor. Repeat 10 times. Opposite Arm to Opposite Leg Lie on the floor with your arms at your side. Raise your head and shoulders off the floor. Bring your left arm up to meet your right leg. Repeat this 10 times for each leg. Reverse Crunch Lay on your back with your arms at your side. Bring your legs up and tense your abs as you lift your legs. Push the bottoms of your feet towards the ceiling, engaging your lower abdominal muscles. Repeat this 10 times. [GMG Originals]

Without a doubt, going through pregnancy is one of the most amazing things a woman can experience. Now that you've been blessed with your bundle of joy and your doctor has given you clearance to work out, you might be wondering 'how do I get back into shape?'. You're not alone if you're feeling uncomfortable with your post-baby body, and there are many ways to remedy that without spending hours at the gym! Whether your baby is still having tummy time or is already crawling around on all fours, this full body workout was specifically designed for you to do anywhere that your little one might take you. Not only are these movements easy enough for those who are inexperienced, they only require a small set of dumbbells (or small weighted items in your home!). Give this a try a few times a week and you'll start feeling more like yourself in no time! Knee Push-ups Position yourself so you're on all fours. Place your knees together and intertwine your ankles. Move your hands below your shoulders. Lower yourself towards the ground making sure your core stays tight and your back is straight. Push up from the ground back and then return to the starting position. Repeat 8-12 times. Lunge with Bicep Curl Step into the lunge position (one foot in front of your body, the other foot behind your body) with a dumbbell in each hand. Lower your body so your knees are at a 90 degree angle. Make sure you squeeze your glutes! Return to the original position. Perform bicep curl. Repeat 10-12 times on each leg. Glute Bridge Lay on your back with your hands at your side. Bend your knees with your feet placed flat on the ground. Raise your butt off the ground by pushing off with your feet. Pause at the top for 1 second and squeeze your glutes. Lower down to the starting position. Repeat 10-12 times. Side Plank Hip Raise Position yourself on your side with your hips stacked and your shoulder over your elbow. Raise your hips and hold for 1 second. Lower to the ground. Repeat 8-10 times. Leg Lift Lay on your back with your legs straight and toes pointed. Place your hands beneath your lower back to brace it. Lift legs to the sky while squeezing your core. Lower them to the ground. Repeat 10-12 times. Shoulder Press Stand with your feet hip-width apart with a dumbbell in each hand. Raise the dumbbells so they are just above your shoulders (this is your starting position). Raise them over your head while slightly bringing them together. Lower them back to starting position. Repeat 10-12 times. Repeat this routine 3 times and soon you'll notice your strength returning and lifting your little one will feel easier than ever! [GMG Originals]

Do you wish your legs had more muscle definition? Want to lift and tone your butt and slim your hips? These 8 exercises will do just that, all without visiting a gym! Many of us spend our days sitting - either in the car or at work - which means we aren't doing much to keep our lower body in shape. Do these exercises 3 times a week and you'll start to notice your strength and muscle definition improve. Squats Start in a standing position with your feet shoulder-width apart. Bend your knees and lower your body while pushing your hips and butt back (like you're about to sit on a chair). Slowly straighten your legs and returning to the original standing position. Repeat 8-12 times. Squat Pulse Squat This is similar to the regular squat. Do a pulse when you get to the bottom of this move and then return to the original standing position. Repeat 8-12 times. Curtsy Lunge This move targets the inner thighs and glutes. Start from standing and step your left leg behind you so that your thighs cross, bend both knees as if you're doing a curtsy. Make sure your front knee is aligned with your front ankle. Return to standing and repeat on the other side. Do this move 8-12 times on each leg. Lunge Start in the standing position. Step your right leg out in front and bend both knees at a 90 degree angle. Return to standing and repeat on the other leg. Do this move 8-12 times on each leg. Calf Raises From standing you push up onto the balls of your feet, and then lower to standing position. You should feel the burn in your calf muscles. Repeat 8-12 times. Sumo Squats Stand with your feet wider than hip distance apart and turn your toes out 45 degrees. Lower yourself down by bending your knees and hips. Do not let your knees move past your toes when lowering. Once your thighs are parallel to the floor rise back up. Repeat 8-12 times. Good Mornings Stand with feet shoulder width apart with a slight bend in the knee. Place hands behind the back of your head. Without rounding your back, bend from the hips and bring shoulders towards the floor. Stop when your chest is just past parallel with the floor. Keeping your core strong, return back to the standing position. Repeat 8-12 times. 180 Degree Squat Jump Start in a deep squat with legs slightly wider than your hips. Jump up, spinning to the left 180 degrees (halfway around) and land in a deep squat. Repeat in the other directions. Do 8-12 reps, alternating sides. [GMG Originals]

Need an alternative to running on the treadmill? This fat burning cardio workout has got you covered! For this workout you don't need any equipment and each move can be done anywhere, which means you don't need to buy an expensive gym membership. These moves will work every part of your body and get you working up a sweat in no time. Don't forget to drink water and rest if needed, and remember to have fun! Floor Touch Squat Jumps Start in a standing position. Bend your knees into a squat while bringing your hands down in front to touch the ground. Once you touch the ground you immediately jump and start the move again. Do 10-12 reps of this. Mountain Climbers Start in a plank position with your hands and feet on the floor. Next bend each knee and bring them up towards your hands. Repeat this 10-12 times. Modified Burpee Start by standing with your feet at hip distance apart. Then you will bend at the waist and bring your hands to the floor while pushing your feet out behind you. You will be in a plank position. Jump your feet in towards your hands and stand up. You can jump or simply stand at this point (whichever is most comfortable). Repeat this move 10-12 times. Split Jumps Start by doing a lunge. Once you're in the lunge position you will switch to the same position on the other leg. You can do this by jumping or stepping. Plank Jacks Start in a plank position with your feet together. Next you will do a small hop to separate your legs (as if you were doing jumping jacks). Repeat this 10-12 times. Plank Pike Ups Again you will start in a plank position for this exercise with your feet close together. Next hope your feet in towards your hands while pushing your butt up towards the ceiling. Repeat this 10-12 times. Repeat this entire sequence 3 times for an effective cardio workout you can do at home! [GMG Originals]

You don't need to be a regular at the gym to build yourself a stronger behind! There are so many easy exercises you can do at home that will firm up your butt while also strengthening your entire lower body. By adding these moves to your routine you'll find you're burning more calories, moving around will be easier, and you'll definitely see a stronger, well-defined rear! This workout is designed to be easy enough for novices, but with added weight can be challenging enough for an experienced weight-trainer. To get the best results, make sure you squeeze your bum the entire time! Give this workout a try a few times a week and soon you'll be giving J-Lo a run for her money! Sumo Squats Place your feet in a wide stance (more than shoulder-width apart) with your toes pointed out. Lower your body so that your knees are at least at a 90 degree angle to the floor (or as close as you can get). Hold at the bottom for 1 second (making sure to squeeze your bum!). Raise back up to the starting position and squeeze your bum at the top. Repeat 8-12 times. Glute Kickback Go onto your hands and knees with your back parallel to the floor. Lift one leg up to the sky. Make sure you're squeezing your abs and your bum! Lower your leg back down and bring your knee back to the original position. Repeat 8-12 times on each leg. Single Leg Glute Bridge Lay on your back with your hands at your side. Bend your knees with your feet placed flat on the ground. Raise one leg towards the sky. Push off with your foot that's on the ground by squeezing your bum. Hold at the top for 1 second. Lower back down to the ground. Repeat 8-12 times on each leg. Dumbbell Lunges Step into the lunge position (one foot in front of your body, the other foot behind your body) with a dumbbell in each hand. Lower your body so your knees are at a 90 degree angle. Return to the original standing position. Repeat 8-12 times on each leg. Good Mornings Place your feet hip-width apart and place your hands on each side of your head. Lower your torso as close to parallel to the floor as you can while pushing your hips back. Allow for a slight bend in your knees. Make sure you squeeze your bum! Return to the top and squeeze your bum again. Repeat 8-12 times. Dumbbell Deadlift Place your feet hip-width apart holding one dumbbell in each hand. While squeezing your upper back, lower your hands down the front of your legs. Allow your hips to move back and allow a moderate bend in your knees. Once at the bottom, slowly return to the top keeping your upper back tight and the dumbbells close to your legs. Once you get to the top, squeeze your bum. Repeat 8-12 times. Try to do all of these 3 times and you'll be feeling stronger and more toned in no time! [GMG Originals]

If you're like many of us out there, you might be feeling like you need to join a gym to get rid of some extra weight. Spoiler alert: ditch the gym and get just as good of a workout at home with an inexpensive resistance band! Made for women and men of every size, resistance bands help tone your muscles and can help you shed some of that stubborn fat. Notwithstanding the physical benefits, resistance bands are also way smaller than the oversized fitness equipment you might have sitting in your living room (yes, I'm looking at you!). This makes them easy to store and easy to travel with when you're looking to maintain your fitness on the go! So what are you waiting for? Grab yourself a resistance band and try this fully body workout and you'll be feeling tighter and more toned in no time. Hip Abductor Tie the band in a circle and place it around both of your calves. Place your feet hip-width apart. With your weight on one leg, lift the other leg away from your body pushing against the resistance. Bring your leg back to the ground to the starting position. Repeat 8-10 times on each leg. Muscles groups worked:Abductors and abdominals Deadlift Tie the band in a circle and place it under both of your feet. Grip the band and stand up with your shoulder blades together (this is your starting position). Begin the motion by slowly dropping your hands down the front of your legs while maintaining a tight upper back. Allow your hips to move back and slightly bend your knees. Once at the bottom, slowly return to the starting position while keeping your upper back tight and the resistance band close to your legs. Repeat this movement 10-12 times. Muscle groups worked: Hamstrings, glutes and upper back. Bent-over Row to Bicep Curl Start with your feet hip-width apart with both feet on the band and both ends of the band in each hand. Bend forward with a slight bend in the knee. In this position, pull the band while keeping your elbows close to your body and squeezing your shoulder blades together. Lower your arms and return to the standing position. Proceed to bring your arms up in a bicep curl squeezing at the top. Lower your arms. Repeat both movements 8-10 times. Muscle groups worked: Back and biceps. Band Twists Begin in a seated position with both legs extended in front of your body - allow for a slight bend in the knee if necessary. Wrap the resistance band around both feet and hold the ends together in both hands. Pull the bands up and perform a twist motion to one side. Return to the center and pull the bands up and perform a twist motion on the other side. Repeat 8-10 times on each side. Muscle groups worked: Obliques and chest. Band Kickback Begin by going on all fours with a resistance band wrapped around one of your feet. Depending on how tight your resistance band is, you can either wrap the band around your foot or tie yourself a small loop. Extend the leg back pushing against the resistance in the band. Return your knee to the original position. Repeat 10-12 times on each leg. Muscle groups worked: Glutes, hamstrings and quads. Tricep Extension Begin in a standing position with your feet hip-width apart. Hold onto one end of the band behind your upper back, dangling the band for your other hand to grab at your lower back. Firmly hold the band and pull it up above your head, extending your arm fully. Release the tension and lower your hand. Repeat this movement 10-12 times on each arm. Muscle groups worked: Triceps and shoulders. Commit to doing these simple movements with your resistance band 3 times a week and you'll soon notice you're getting a stronger and leaner body! [GMG Originals]