The Seated V exercise looks deceptively simple.         But if done correctly, this tight, controlled movement will help strengthen deep core muscles (the diaphragm; internal obliques; transverse abdominus and pelvic floor) and improve flexibility, mobility and support of your torso and spine (the external obliques, thoracic lumbar fascia, rectus abdominis; hip flexors and lumbar erectors).1.  While seated on a pad or the floor, bend...

Two students from Miami Lakes Middle School tested their speech and debate skills for a chance to win a college scholarship.Among eight competitors in the annual Optimist International South Florida District Oratorical Contest on June 14, Anabelle Calles, who was then a MLMS seventh grader, finished third.Calles won a $1,000 scholarship from Optimist International which she will receive when she enrolls in college, said Jim Hamilton, a...

The dead lift has many benefits. It forces you to use your full body to lift the weight from the ground, which can greatly improve your overall strength.It also targets muscles in the lower body such as the hamstrings, glutes, and calves and in the back, the latissimus dorsi and trapezius and the many small muscles surrounding the spine, as well as your core.Another benefit: it will improve your range of motion, which gets you comfortable...

     The dumbbell lift will strengthen your core and upper back muscles and will increase flexibility in your shoulders. It will improve your posture, too!1.  While holding dumbbells in each hand that aren’t too heavy to carry, point your feet straight and place them a hips width apart.2.   Stand with both arms at your sides and squeeze your shoulder blades together.  Contract your abdominal muscles and bend forward at your hips so that your...

This exercise is called the seated core rotation and can be performed while you’re watching TV. Put down the chips, pick up a weight and get to work on your abdominals. 1. Sit on the floor with both knees bent and lean your upper body back slightly. Hold a 2-to-4 pound ball or a dumbbell that weighs up to 5 pounds in front of your chest, with your elbows at your side, as shown in the top photo. 2. While maintaining this posture,...