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Monthly Archives: March 2016

Wanna Look Younger?, Do These Excercises

To Tone Everything at Once

Step 1: Stand with your feet together and your weight on your right leg, knee slightly bent. Bend forward at your hips, lifting your left leg until your body is parallel to the floor.

Step 2: Pull your abs in and squeeze your right glute as you return upright, without letting your left foot touch the floor. Do three sets of 10; repeat on the other side.

For Sturdy Knees

Stand on one leg with the other raised in front of you. Spread your arms for balance (or use a chair). Keeping your front leg up, squat down and reach for the back foot with the opposite hand. Do 10 reps; switch sides.

To Stand Taller

Start on all fours, with your abs tight and back straight. Slowly extend one leg behind you and the opposite arm forward, then bring them toward your belly until they touch. Continue for 5 to 10 reps; switch sides.

For a Strong Pelvic Floor

Lie on your back with one leg bent and the other raised, opposite hand on knee. Lift your pelvis, abs engaged. Keeping your hips still, lower the arm and leg, and bring them back. Continue for 10 reps; switch sides.

Bench Move for Burn Your Body

Those padded benches at the gym aren’t just for pressing! These moves rely on your own body weight to tighten you up from head to toe. For best results, do this routine three times through, twice a week. If you want to squeeze in some cardio while you’re at it, try this variation: Between moves, step onto the bench with your right foot, then bring your Those padded benches at the gym aren’t just for pressing! These moves rely on your own body weight to tighten you up from head to toe. For best results, do this routine three times through, twice a week. If you want to squeeze in some cardio while you’re at it, try this variation: Between moves, step onto the bench with your right foot, then bring your left foot up so you’re standing. Return to start. Repeat 5 times, then switch sides.foot up so you’re standing. Return to start. Repeat 5 times, then switch sides.

# Split Squat

Stand two to three feet in front of bench and place top of left foot on it. Bend knee as far as you can (as shown). Pause and return to start. Do 12 reps; switch sides. Remember to press into your right heel and engage your abs to steady yourself.

# Kick-Starter

Lie on bench with legs straight in the air to create a 90-degree angle with the floor. Use hands to grip bench overhead and, keeping legs straight, lower legs (as shown) until parallel with floor. Pause, then slowly lift legs back to starting position for one rep. Do 12 reps. Try not to lock your knees; if you keep them soft, the exercise will be more comfortable.

#Push & Hold

 Get on knees with hands placed slightly wider than shoulders on bench. Lower body until chest nearly touches bench (as shown). Pause for five seconds, then push back to start. Do 12 reps. If five seconds feels like too long, start with three seconds and work your way up.
 

Wanna Stronger Back?, Follow These Moves

Perfect your posture with these easy exercises. For best results, repeat the routine three times through, twice a week.

Pointer Plank

Start on all fours. Extend left arm forward at shoulder height and right leg behind you in line with hips (as shown). Hold for one breath, then bring left elbow to meet right knee. That’s one rep. Do 10 reps; switch sides. Make sure to keep your back from sagging by pulling your belly button toward your spine.

Shoulder Sweep

Lie faceup with knees bent, feet flat, a weight in each hand (we recommend a light weight, like a 5- to 7-pound dumbbell). Extend arms behind you until hovering above floor to start. Bring arms directly above chest (as shown); pause; return to start for one rep. Do 10 reps. For a flat-belly bonus, press the small of your spine into the mat to engage your core throughout.
Superwoman
Lie on your stomach, arms extended in front of you. With legs straight and toes planted, engage abs and gently arch back, drawing elbows toward ribs (as shown). Return to start. Do 10 reps. To protect your neck and maintain good alignment, gaze down slightly, looking about six inches in front of you.