Posts Tagged ‘back’

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Beautiful Beach Body – Week 5

May 4, 2011

The LAST in our 5 week guide for a beautiful beach body focus is on the CHEST! So, here it is….

Top 5 tips for a firmer chest.

Working your chest will make the whole area feel much firmer, your shoulders and triceps will also get a workout when you work your chest, allowing you to burn even more calories.

What you will need

Dumbells

Body Ball

Fitness Mat

How many

Start off with 2 sets of 10 to 15 reps using a light weight, once you are able to do this comfortably move to 2 to 3 sets of 20 reps.

Exercise 1 (Works –Stomach, chest, back and arms)

Lie with your back on the Body Ball and your knees at right angles, holding a weight in each hand, extend your arms up to the ceiling with your palms facing away from you. This is your start position. Lower your arms above your head while keeping them straight. Return to the start position and repeat.

Exercise 2 (Works – Chest and Armpits)

Lie on a body ball with your head and shoulders supported and your knees at right angles. Holding a weight in each hand, extend your arms up to the ceiling with your palms facing each other (This is the start position). Keep a slight bend in your elbows, open your arms until the weights are in line with your shoulders. Return to your start position and repeat (It is important to keep your tummy and bottom tight and to keep a straight back throughout)

Exercise 3 (Works – Chest, arms and core stability)

Lie with your chest on a body ball, place your hands next to your chest on the ball, keeping your fingers spread open.  Straighten your arms and lift your body off the ball, lower with control.

Exercise 4 (Works – Chest and arms)

Lie on your back with your knees bent, holding a weight in each hand. Bring the weights up to shoulder height, with your palms facing away from you. Extend your arms up to the ceiling, lower the weights until your elbows touch the floor. Extend your arms back up to the start position and repeat.

Exercise 5 (Works –Chest and Arms)

Place a body ball firmly against a wall and lean back against it, hold a weight in each hand with your palms facing inwards. Extend your arms up until the weights meet in the middle, but don’t lock your elbows. This is the start position. Open your arms sideways ubntil the weights are level with your shoulders. Return to the start position

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Beautiful Beach Body – Week 4

April 19, 2011

Abs –The miracle tummy toner

Say good bye to your muffin top and make 2011 the summer for your washboard stomach. Follow our fab Ab workout below for four weeks, eat sensibly then enjoy your newly-cinched waist in time for summer.

What You Will Need

Body Ball

Fitness Mat

Medicine Ball

How Many

Ensure you carry out the exercises in order as they are below. Repeat three times, resting for 30 seconds in between each circuit.

Exercise 1 (This will help elongate your torso and flatten your tummy) –  Reps 12

Lie on your back on the floor with your arms and legs stretched out so your body’s in a line. In one movement, lift your torso and legs up as if you were trying to reach your toes, Keep your legs straight throughout. Hold and then lower your body back slowly to the starting position. When carrying out the exercise keep your head in line with your body in order to protect your neck and keep your legs as straight as possible.

Exercise 2 (This move will tighten up the full length of your core, while targeting the muscles at the sides of your torso)  – Reps 15

Lie on your floor with your arms bent and fingers touching the sides of your head. Lift your shoulders using your abdominal muscles and twist your body so your left elbow meets your right knee. Switch sides, bringing your right elbow towards your left knee.

Exercise 3 (This move helps stabilise your spine while working your entire core) –  Reps 20 (10 each side)

Start in a press up position, forming a straight line from shoulders to ankles. Bring your right knee towards your right elbow, pause and then straighten the right knee so you’re back in the start position. Repeat and bring your right knee to your left arm and continue alternating.

Exercise 4 (This exercise targets your upper abdominals and oblique’s) – Reps 15               

Sit on a body ball and hold a medicine ball straight above your head with both hands. Walk your feet out and roll the ball beneath you until your torso is supported on the ball as a slight incline keeping your arms by your ears , contract your abdominals and curl your head, neck and shoulders blades, pause and then slowly lower to the starting position.

Exercise 5 (This stretch will relax your sciatic nerves and release tension in your back and abdominals)

Get down on the floor on your hands and knees, push your back up towards the ceiling and continue arching until you feel a gentle stretch in your back and hold for 15 seconds, then slowly lower your tummy towards the floor, raising your gaze as far as it will go.

Hold this stretch for 15 seconds and repeat three times.

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The Correct way to do Sit-ups by Bob Harper

March 31, 2011

Biggest Losers’ Bob Harper shows how to do sit-up correctly & effectively…

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Lose Fat & Regain Your Abs!

February 5, 2011

Many people who exercise regularly don’t always get the results they are after, this can be because like any other activity you can get stuck in a rut with the same training week in week. If your Ab program no longer challenges you, its time to kick start the New Year with exercises and advice on abdomen workouts that will help you obtain the ultimate Ab six pack.

You have four tummy muscles . The most commonly trained stomach muscle is your six-pack muscle, which runs from your ribcage down to your hip bones. Your side muscles internal and external make up the next two. You have a deeper and outer layer on both sides. If you train these muscles then this will shape your waistline. Below are a few exercises that will help you get started, Before you complete the following exercises you should always start with a short warm .

Medicine Ball Throw

Areas Trained -Stomach, core and lower back

*Sit with your knees bent, holding a Medicine Ball on your chest.

*Lean backwards until you feel tension in your stomach muscles.

*Throw the Medicine Ball up in the air, catch and repeat.

Ensure your Belly button is pulled in.

The higher you throw the ball the harder your stomach will have to work.

 

Long Lever Crunches

Areas Trained-Stomach

*Lie on your back with your right arm extended above your head, your right leg straight with your left knee bent.

*Lift your upper and lower body towards each other, bringing your extended right leg level with your left knee`s height, and lower down slowly.

* Repeat to complete one set, then repeat with your left arm and left leg extended.

 

Crunches with legs at 90 degrees

Areas Trained -Stomach

*Lie on your back with your legs at 90 degrees

*Put your hands next to your temples and look up.

*Lift your shoulders two inches off the floor, relax and repeat.

Don’t pull your knees in towards your chest.

Keep looking at the same point throughout the movement.

 

Squat with rotations

Areas Trained -Stomach, bum and side muscles

*Stand with your feet shoulder-width apart, holding one dumbbell with both hands at chest height.

*Squat down, bending at the hips and knees. As you return to standing, twist through your waist and raise your right leg upwards and across your body, towards left elbow.

*Squat down again and repeat on the other side. Continue, alternating sides.

 

For best results

*Perform the exercises slowly. Don’t bounce or use the body’s momentum to do the exercise.

*Never sacrifice quality for quantity.

* Stop and rest if you need to.

Good luck & please let us know how you get on!