Posts Tagged ‘dumbbells’

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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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Thinner Thighs Are a Workout Regimen Away!

February 24, 2011

 

Do you hate your thighs? If you are looking for leaner and toned inner thighs for the summer then look no further, you still have plenty of time left to make a difference. Gym classes that work the thighs include aerobics, circuit training and cardio combat these classes focus on elements such as squats and lunges and are great for toning. If you are not a member of the gym then running and power walking are great for burning fat and toning thighs. Combine any of these aerobic workouts with the following exercises that can be done at home to get your desired slimmer thigh results.

Outer Thigh Leg Lift -Outer thighs

2 sets of 20 repetitions

Lie on your side in a straight line with your legs on top of each other.

Lift your top leg up towards the ceiling

Lower your leg with control

Pull your belly button into your spine and squeeze your bottom throughout the movement.

Repeat on the other side

Dumbbell Leg Curl –Rear Thighs

2 sets of 20 repetitions using a light weight

Lie down on your stomach, fold your arms and rest your forehead on your arms

Hold a weight between your feet so that the top end of the weight rests on the soles of your shoe

Squeeze your feet together and curl your leg up towards your bottom

Slowly lower – control the weight at all times

The Thigh Squeeze -Inner Thighs

2 sets of 20 repetitions- Stability ball required

Place both hands and your knees on a stability ball ( keep your feet on the floor for balance)

The majority of your body weight should be resting on the ball

Squeeze your knees together into the ball and hold the squeeze for a second

Relax however keep your knees in contact with the ball.

Remember to carry out each exercise slowly, speeding up will cause you to use momentum rather than strength.