Post by April B. on Feb 24, 2003 7:24:30 GMT -6
First I would like to say that before starting any exercising that you should check with your doctor!
The Workout
1. Posture Hold
FOCUS: all core muscles
Sit with knees bent, feet relaxed on floor and spaced slightly wider than hip-distance
apart.
Shoulders should be back and down, chest lifted, chin tucked.
Arms should be by your sides with fingertips resting on floor.
Tighten and contract the core muscles, holding them in throughout the exercise.
Lean back, shifting the majority of your weight from your feet to your bottom.
Lift your arms overhead, hold for 5 seconds, and release your arms.
Perform 6 reps per set.
TIPS: Sit up tall, exaggerating perfect posture.
Push back onto heels as your weight shifts back
You will need a hand towel and a mat (or large bath towel) to perform the core exercises comfortably. Every other day, perform two sets of each exercise.
2. Reverse Cycle
FOCUS: all abdominal muscles
Lie on back with folded hand towel under head.
Bring knees toward chest, keeping them in line with the hips.
Spine should be in contact with the floor throughout the exercise.
Tighten and contract the core muscles as you extend the left leg, move the right knee
toward chest, and lift the torso off the floor.
Twist the left shoulder toward the right knee.
Extend the right leg and bring the left knee back toward the chest as you twist right
shoulder to the bent knee.
Continue reverse cycling pattern for a total of 12 reps on each leg per set.
TIPS: Don't pull on your head; instead, initiate the movement with the torso.
As you rotate to each side, think about wringing out your middle like a wet rag.
Keep your elbows open and your chin tucked in.
Don't forget to breathe, exhaling on the exertion.
3. Side-lying Dip and Touch
Lie on your left side, supporting yourself on left arm, elbow bent.
Bottom leg should be bent, top leg bent with foot resting on floor behind bottom leg, knee pointing up.
Lift top arm and contract core muscles.
Raise and hold hips up as you lift the top foot, dip the knee toward the floor in front of bottom leg, then sweep it back, touching the toe to the floor behind lower leg.
Keep hips lifted as you perform 6 reps. Repeat on opposite side.
TIPS: Keep head in line with spine and hips stable, except for a slight roll to the front and
back as you dip and touch.
Do not allow body to sink into shoulder; press away from floor to keep body lifted.
Squeeze the glutes as toe touches to the back.
4. Prone Lift and Reach
Lie on stomach with legs extended and forehead resting on back of hands on hand towel.
Elbows should be bent.
Press hips toward the ground and shoulders away from ears.
Contract your core muscles.
Inhale, lifting chest and shoulders a few inches off floor.
Reach behind you with the left arm as you bend the right knee, bringing the heel toward
your bottom.
Tr y to touch your left hand to your right foot.
Slowly release.
Alternate sides for a total of 12 reps per set.
TIPS: Look straight down as you lift up, and then allow your head to gently follow the
direction of your arm.
If you have back problems, perform this exercise slowly.
You may also omit the leg lift and just reach toward the rear.
Between sets, stretch by sitting back on your heels with arms extended.
5. Core Extension
FOCUS: all abdominal muscles
Lie on back, holding hand towel with arms extended above the chest.
Knees should be lifted and bent at a 45-degree angle.
Contract the core muscles as you lower the towel behind head with arms extended and move the left leg away from the body.
Hold your abs tight and press lower back to floor as you slowly lift towel back to midline.
Keep leg ex-tended.
Lower towel back behind head, and then return all limbs to starting position.
As one leg lowers, the opposite should pull toward chest.
Alternate leg drops for a total of 12 reps per set.
TIPS: Head and shoulders should stay on floor throughout exercise.
Move arms back only as far as comfortably possible.
Flexibility will increase over time.
Between sets, stretch by hugging knees to chest.
The combination of these two classic yoga poses will effectively stretch the core muscles.
To get into the cobra, lie on your stomach with hands on floor at chest level, elbows bent,
and legs extended.
Press down with arms and lift chest to elongate the spine.
Hold for 2 seconds; lower to floor level.
For child's pose, push bottom back onto heels with arms extended, forehead down.
Hold for 2 seconds.
Shift between the cobra and child's pose until you have performed 6 reps of each.
1. Crimped Push-ups
Assume a push-up position, with your hands on short edge of platform, body extended, toes
on floor with knees slightly bent (but not touching floor). Lower chest toward platform and
slowly push back up.
TIPS: Focus on tightening your abdominal muscles throughout the exercise. Keep your head
and neck in line with your spine.
1. Chest and Back Workout
Perform the following strength routine for the chest and back every other day.
To do the exercises, you'll need a step platform (set at its highest level), a pair of light- to moderate-weight dumbbells (3 to 5 pounds), and a small towel.
Perform 12 to 15 repetitions per set and 2 sets of each exercise.
End with stretching to increase your flexibility.
2. Rotating Flyes
FOCUS: upper pecs
Lie on your back on platform with towel under your head and dumbbells at your sides.
Pick up the weights and extend arms straight over your chest, palms facing your head.
Slowly lower the weights out to your sides, keeping arms fairly straight with slight bend in the elbows.
Allow your arms to turn out slightly as you lower them so that your palms face the ceiling as you
complete the move.
Pause. Slowly bring your arms back together above your body, rotating your hands in as you move your arms together so that your palms again face your head.
TIPS: To increase the intensity, straighten your arms a bit more and hold the dumbbells
farther away from your body. Tighten your abs so that your lower back doesn't arch away from
the platform.
3. Arcing Pullovers
Focus: lats, rhomboids
Lie with your back centered on platform, feet on the floor.
Holding a dumbbell in each hand, extend arms over chest, palms facing each other.
Slowly lower weights straight back over your head and toward the floor (only as low as your shoulders will comfortably allow).
Move your arms wide apart and then back together.
Slowly raise arms back across your head to start position.
TIPS: Don't lock your arms—keep your elbows soft as you move your arms back and overhead.
Don't rest weights on the floor during this exercise.
4. Bent-Over Row with Rotation
Focus: lats, rhomboids, traps
Stand with your right foot on top of the platform and your left leg back in a modified lunge
position, leaning forward from hips.
Holding one dumbbell in your left hand, extend your arm toward the floor.
Bend your elbow and row the dumbbell up alongside your body with your palm facing inward, bringing your elbow in line with and behind your shoulder.
Hold upper-arm position, and slowly rotate your forearm away from your body until it is nearly parallel to the floor, palm facing downward.
Return the dumbbell to your side and then lower it toward the floor.
After completing the set, repeat on your right side.
TIPS: Keep your back straight, maintaining a natural curve in your lower back but not rounding
your upper back.
To increase the intensity, use a heavier weight.
Kneel before platform, sitting back on heels with arms extended forward and right hand resting on front of platform.
Place your left hand on the floor at your side, elbow bent, and twist torso left and back.
Press chest toward floor as you rotate.
Hold for 20 seconds.
Return to center position.
Place left hand on platform and right hand on floor.
Twist torso to the right and back, bending right elbow and pressing chest toward floor.
Hold for 20 seconds. Repeat sequence at least once.
5. Low Flyes
Focus: lats, rhomboids, traps
Lie with your rib cage across the platform, your upper body off the edge, and weights on each
side of the platform.
Grab a dumbbell with each hand.
Lift weights up and to the sides, arms slightly bent, then pull back as if trying to touch your elbows together behind your back.
Slowly lower weights to your sides.
TIPS: Your elbows should lead the movement back.
Don't shrug your shoulders; keep your head and neck neutral.
If the March weather in your neck of the woods is still pretty blah, try an indoor cycling class (usually about 45 minutes long) at your local health club.
No cycling classes in your town? Use a stationary bike and perform timed intervals according to the exercise chart below.
If you'd rather run and have access to a treadmill (or live in a temperate climate), increase your speed during intervals from a fast walk to a jog or light run.
Return to a fast walk during recovery periods.
Again, follow the chart for timing and number of intervals.
The Workout
1. Posture Hold
FOCUS: all core muscles
Sit with knees bent, feet relaxed on floor and spaced slightly wider than hip-distance
apart.
Shoulders should be back and down, chest lifted, chin tucked.
Arms should be by your sides with fingertips resting on floor.
Tighten and contract the core muscles, holding them in throughout the exercise.
Lean back, shifting the majority of your weight from your feet to your bottom.
Lift your arms overhead, hold for 5 seconds, and release your arms.
Perform 6 reps per set.
TIPS: Sit up tall, exaggerating perfect posture.
Push back onto heels as your weight shifts back
You will need a hand towel and a mat (or large bath towel) to perform the core exercises comfortably. Every other day, perform two sets of each exercise.
2. Reverse Cycle
FOCUS: all abdominal muscles
Lie on back with folded hand towel under head.
Bring knees toward chest, keeping them in line with the hips.
Spine should be in contact with the floor throughout the exercise.
Tighten and contract the core muscles as you extend the left leg, move the right knee
toward chest, and lift the torso off the floor.
Twist the left shoulder toward the right knee.
Extend the right leg and bring the left knee back toward the chest as you twist right
shoulder to the bent knee.
Continue reverse cycling pattern for a total of 12 reps on each leg per set.
TIPS: Don't pull on your head; instead, initiate the movement with the torso.
As you rotate to each side, think about wringing out your middle like a wet rag.
Keep your elbows open and your chin tucked in.
Don't forget to breathe, exhaling on the exertion.
3. Side-lying Dip and Touch
Lie on your left side, supporting yourself on left arm, elbow bent.
Bottom leg should be bent, top leg bent with foot resting on floor behind bottom leg, knee pointing up.
Lift top arm and contract core muscles.
Raise and hold hips up as you lift the top foot, dip the knee toward the floor in front of bottom leg, then sweep it back, touching the toe to the floor behind lower leg.
Keep hips lifted as you perform 6 reps. Repeat on opposite side.
TIPS: Keep head in line with spine and hips stable, except for a slight roll to the front and
back as you dip and touch.
Do not allow body to sink into shoulder; press away from floor to keep body lifted.
Squeeze the glutes as toe touches to the back.
4. Prone Lift and Reach
Lie on stomach with legs extended and forehead resting on back of hands on hand towel.
Elbows should be bent.
Press hips toward the ground and shoulders away from ears.
Contract your core muscles.
Inhale, lifting chest and shoulders a few inches off floor.
Reach behind you with the left arm as you bend the right knee, bringing the heel toward
your bottom.
Tr y to touch your left hand to your right foot.
Slowly release.
Alternate sides for a total of 12 reps per set.
TIPS: Look straight down as you lift up, and then allow your head to gently follow the
direction of your arm.
If you have back problems, perform this exercise slowly.
You may also omit the leg lift and just reach toward the rear.
Between sets, stretch by sitting back on your heels with arms extended.
5. Core Extension
FOCUS: all abdominal muscles
Lie on back, holding hand towel with arms extended above the chest.
Knees should be lifted and bent at a 45-degree angle.
Contract the core muscles as you lower the towel behind head with arms extended and move the left leg away from the body.
Hold your abs tight and press lower back to floor as you slowly lift towel back to midline.
Keep leg ex-tended.
Lower towel back behind head, and then return all limbs to starting position.
As one leg lowers, the opposite should pull toward chest.
Alternate leg drops for a total of 12 reps per set.
TIPS: Head and shoulders should stay on floor throughout exercise.
Move arms back only as far as comfortably possible.
Flexibility will increase over time.
Between sets, stretch by hugging knees to chest.
The combination of these two classic yoga poses will effectively stretch the core muscles.
To get into the cobra, lie on your stomach with hands on floor at chest level, elbows bent,
and legs extended.
Press down with arms and lift chest to elongate the spine.
Hold for 2 seconds; lower to floor level.
For child's pose, push bottom back onto heels with arms extended, forehead down.
Hold for 2 seconds.
Shift between the cobra and child's pose until you have performed 6 reps of each.
1. Crimped Push-ups
Assume a push-up position, with your hands on short edge of platform, body extended, toes
on floor with knees slightly bent (but not touching floor). Lower chest toward platform and
slowly push back up.
TIPS: Focus on tightening your abdominal muscles throughout the exercise. Keep your head
and neck in line with your spine.
1. Chest and Back Workout
Perform the following strength routine for the chest and back every other day.
To do the exercises, you'll need a step platform (set at its highest level), a pair of light- to moderate-weight dumbbells (3 to 5 pounds), and a small towel.
Perform 12 to 15 repetitions per set and 2 sets of each exercise.
End with stretching to increase your flexibility.
2. Rotating Flyes
FOCUS: upper pecs
Lie on your back on platform with towel under your head and dumbbells at your sides.
Pick up the weights and extend arms straight over your chest, palms facing your head.
Slowly lower the weights out to your sides, keeping arms fairly straight with slight bend in the elbows.
Allow your arms to turn out slightly as you lower them so that your palms face the ceiling as you
complete the move.
Pause. Slowly bring your arms back together above your body, rotating your hands in as you move your arms together so that your palms again face your head.
TIPS: To increase the intensity, straighten your arms a bit more and hold the dumbbells
farther away from your body. Tighten your abs so that your lower back doesn't arch away from
the platform.
3. Arcing Pullovers
Focus: lats, rhomboids
Lie with your back centered on platform, feet on the floor.
Holding a dumbbell in each hand, extend arms over chest, palms facing each other.
Slowly lower weights straight back over your head and toward the floor (only as low as your shoulders will comfortably allow).
Move your arms wide apart and then back together.
Slowly raise arms back across your head to start position.
TIPS: Don't lock your arms—keep your elbows soft as you move your arms back and overhead.
Don't rest weights on the floor during this exercise.
4. Bent-Over Row with Rotation
Focus: lats, rhomboids, traps
Stand with your right foot on top of the platform and your left leg back in a modified lunge
position, leaning forward from hips.
Holding one dumbbell in your left hand, extend your arm toward the floor.
Bend your elbow and row the dumbbell up alongside your body with your palm facing inward, bringing your elbow in line with and behind your shoulder.
Hold upper-arm position, and slowly rotate your forearm away from your body until it is nearly parallel to the floor, palm facing downward.
Return the dumbbell to your side and then lower it toward the floor.
After completing the set, repeat on your right side.
TIPS: Keep your back straight, maintaining a natural curve in your lower back but not rounding
your upper back.
To increase the intensity, use a heavier weight.
Kneel before platform, sitting back on heels with arms extended forward and right hand resting on front of platform.
Place your left hand on the floor at your side, elbow bent, and twist torso left and back.
Press chest toward floor as you rotate.
Hold for 20 seconds.
Return to center position.
Place left hand on platform and right hand on floor.
Twist torso to the right and back, bending right elbow and pressing chest toward floor.
Hold for 20 seconds. Repeat sequence at least once.
5. Low Flyes
Focus: lats, rhomboids, traps
Lie with your rib cage across the platform, your upper body off the edge, and weights on each
side of the platform.
Grab a dumbbell with each hand.
Lift weights up and to the sides, arms slightly bent, then pull back as if trying to touch your elbows together behind your back.
Slowly lower weights to your sides.
TIPS: Your elbows should lead the movement back.
Don't shrug your shoulders; keep your head and neck neutral.
If the March weather in your neck of the woods is still pretty blah, try an indoor cycling class (usually about 45 minutes long) at your local health club.
No cycling classes in your town? Use a stationary bike and perform timed intervals according to the exercise chart below.
If you'd rather run and have access to a treadmill (or live in a temperate climate), increase your speed during intervals from a fast walk to a jog or light run.
Return to a fast walk during recovery periods.
Again, follow the chart for timing and number of intervals.
