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Summer Shape - Have a fit |
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Written by Tamara Garcia
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Tuesday, 28 March 2006 |
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Page 2 of 3 have a fit
Among the exercises Kimberly Britton recommends:
Dips: Sitting on a step, bench, or floor, place hands next to your hips. Lift hips off the step and forward until lower back is touching the step, knees bent (easier) or straight (advanced). Staying close to step, slowly lower body until elbows are at 90-degree angles. At the same time, slowly flex one knee until leg is straight. Push up using your triceps, lower the leg and repeat, alternating legs for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets. This exercise works the triceps and shoulders as well as the quads.
Hamstring rolls: Using an exercise ball, place heels or calves on ball and slowly lift butt up, tightening the abs. Roll ball toward your butt, squeezing the hamstrings and keeping abs tight, back flat. Do 2-3 sets of 12-16 repetitions, resting about 30 seconds between sets.
Bicycle: This is a good abdominal muscle exercise because it uses every muscle in your abs to create a strong, lean torso. Lie face up on the floor and lace your fingers behind your head. Bring the knees in toward the chest and lift the shoulder blades off the ground without pulling on the neck. Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Switch sides, bringing the right elbow toward the left knee. Continue alternating sides in a ‘pedaling’ motion for 12-16 reps.
One-legged Squat with Shoulder Press: Stand with right foot on resistance band and left foot lifted a few inches off the ground, holding onto a chair for balance. Bend knee and lower into a slight squat (butt back, knee behind toe) then raise right arm straight up over your head. Do about 16 repetitions then switch to the other side.
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