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| Sorry for the delay in getting this post posted today. How was your week? Are you
finding any help from the tips and thought exercises recommended on Tuesdays and
Thursdays? Stay strong over the weekend, as they tend to be my downfalls. Here are some great toning exercises for your lower and upper body. Again, aim to
do these at least 3 times a week. Lower Body: Squats Instructions: - Stand up straight, with knees slightly bent.
- Place feet hip distance apart.
- Make sure toes are pointing forward.
- Keep shoulders even as you complete this exercise.
- Bend elbows and hold both arms in a boxer position.
- Maintain proper back alignment—with ears, shoulders and hips in a straight line. (see photo A)
- Sit in a squat position by bending your knees and squeezing your quadriceps muscles. Pretend you are sitting in a chair. (see photo B)
- Lower your body past the sitting position for a more advanced exercise. (see photo C)
- Balance your body weight by pressing your weight through your heels, not your toes.
- Be sure to keep your knees over your ankles, not past toes. (see photo B)
- Inhale as you squat down.
- Exhale as you stand back up, squeezing your hamstrings and gluteus muscles.
- Repeat exercise for a set of 12.
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Photo A | Photo B |
Photo C |
Remember: - Keep your back straight.
- Keep hips, shoulders and ears aligned.
- Continue to breathe.
Inner Thigh Lift Instructions:
- Lie on your left side, flat against the floor.
- Rest your head on your left upper arm.
- Bend your right (top) leg at the knee and cross over in front of left leg.
- Rest your right arm on your right hip.
- Keep your left leg straight. Using inner thigh muscle (adductor), lift left leg 6 inches off floor. Keep left toe in flexed position (not a pointed position). (see photo A)
- Exhale as you lift your leg.
- Using resistance with the inner thigh muscle (not gravity), slowly lower your leg. (see photo B)
- Inhale (breathe in) as you lower your leg.
- Repeat exercise for a set of 12.
- Repeat entire sequence on your right side, step 1-9 (working right adductor muscle).
Remember: - Continue to breathe.
- Use a controlled adductor squeeze, without rocking or swinging your leg.
- Keep your body straight and your hips aligned (one on top of the other). Thigh Lift
Instructions:
- Lie on your left side, flat against the floor.
- Rest your head on your left upper arm.
- Rest your right arm on your right hip.
- Keep your legs straight.
- Using outer thigh muscle (abductor), lift right leg 6 inches off floor. Keep right toe in flexed position (not a pointed position). (see photo A)
- Exhale as you lift your leg.
- Using resistance with the outer thigh muscle (not gravity), slowly lower your leg. (see photo B)
- Inhale as you lower your leg.
- Repeat exercise for a set of 12.
- Repeat entire sequence on your right side, step 1-9 (working left abductor muscle).
Remember: - Continue to breathe.
- Use a controlled abductor squeeze, without rocking or swinging your leg.
- Keep your body straight and your hips aligned (one on top of the other).
Upper Body:
Overhead Shoulder Press
*One set of dumbbells needed
Instructions: - Stand up straight, with knees slightly bent.
- Place feet hip distance apart.
- Make sure toes are pointing forward.
- Keep shoulders even as you complete this exercise.
- Hold weights at shoulder height with palms facing forward (starting position). (see photo A)
- Exhale as you slowly and evenly lift both arms upright past ears, above head, to a full arm extension. (see photo B)
- Inhale as you evenly and slowly lower both arms down to starting position.
- Repeat exercise for a set of 8.
Remember: - Keep your back straight.
- Continue to breathe.
- Move your arms slowly.
- Do move your dominant arm (your right arm if you are right handed and left arm if you are left handed) at the same pace as your non-dominant arm.
- Keep your shoulders even with each other.
Chest Press *Set of Dumbbells needed
Instructions: - Stand up straight, with knees slightly bent.
- Place feet hip distance apart.
- Make sure toes are pointing forward.
- Hold weights at shoulder height with palms facing forward and elbows bent to form a 90-degree angle (starting position). (see photo A)
- Exhale as you evenly and slowly move arms together. Keep elbows bent at a 90-degree angle until elbows and forearms meet in front of your face and chest. Now palms are facing each other. (see photo B)
- Inhale as you evenly and slowly move both arms back to starting position.
- Repeat exercise for a set of 12.
Remember: - Do keep your back straight.
- Continue to breathe.
- Do move your arms slowly. Bicep Curl *Set of Dumbbells needed
Instructions:
- Stand up straight, with knees slightly bent.
- Place feet hip distance apart.
- Make sure toes are pointing forward.
- Keep shoulders even as you complete this exercise.
- Hold weights in both hands, palms facing upward, with elbows positioned next to waist and rib cage. Position arms so weights are directly above thighs and elbows are slightly bent (starting position). (see photo A)
- Exhale as you slowly and evenly lift both forearms upright to shoulders to a full bicep curl (ending position). (see photo B)
- Inhale as you evenly and slowly lower both arms down to starting position. Remember to squeeze your bicep muscles as you lift down, instead of letting gravity do the work.
- Repeat exercise for a set of 16.
Remember: - Keep your back straight.
- Continue to breathe.
- Do not lean to one side.
- Move your arms slowly, especially as you lower them down to starting position.
Triceps Extension * Set of Dumbbells needed
Instructions: - Stand up straight, with knees slightly bent.
- Place feet hip distance apart.
- Make sure toes are pointing forward.
- Keep shoulders even as you complete this exercise.
- Place your left arm on your left thigh for support. Hold weight in right hand, working right triceps muscle. Bend arm at elbow, lift elbow back, and hold weight next to shoulder and your underarm. (see photo A)
- Exhale as you slowly and evenly extend forearm behind your body, moving from the elbow joint so that arm is now straight (ending position). (see photo B)
- Inhaleas you evenly and slowly bring your forearm back to starting position. Remember to squeeze your triceps muscle, instead of letting gravity do the work.
- Repeat exercise for a set of 12.
- Repeat entire sequence on your left arm, steps 1-7 (working left triceps muscle).
Remember: - Keep your back straight.
- Continue to breathe.
- Move your arms slowly without swinging them.
- Keep your exercising elbow close to your side.
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