THE BICEP CURL
1.
START Using a couple of free
weights, in this case I used 10 pound dumbells, extend arms
down and to your sides. This is your starting position.
2.
EXECUTION Raise the
dumbells halfway, using a slow and steady tension. Do not
use your body to swing the weights up - this is not using
your bicep to do the work.
3.
FINISH Raise the dumbells
completely to your shoulders, again using slow and steady
tension. Repeat this exercise 8-10 times, 2-3 sets, resting
between sets 2 or 3 minutes. Remember, it is not how many
times you repeat the exercise, it is using proper form that
will build muscle.
THE TRICEP PUSH
1.
START Hold the dumbell with both
hands behind the head. Your elbows should be slightly above
your ears. This is your starting position.
2.
FINISH Extend your hands, still holding
the dumbell, upwards, toward the ceiling. The movement should
only be a push, coming from the elbow. Again slow and steady
is the key here. Ladies - this is the exercise for that
flab under your arms, between the elbow and shoulder. This
is the most difficult area to target for women, but also
the sorest after your workout! If you are not sore the next
day after repeating 8-10 times, 2-3 sets, then you have
not executed the movement correctly.
SHOULDER
PRESS WITH BARREL
1.
START Hold
your dumbells as though each arm was in a 90-degree angle
form. Elbows are slightly below your shoulders. This is
your starting position.
2.
EXECUTION
Raise your dumbells as though you were trying to form a
circle, "pressing" the ends of the dumbells toward
each other.
3.
FINISH Press the ends of the dumbells together
(optional). Some people prefer to slightly let the ends
of the dumbells touch. This is perfectly alright. Repeat
8-10 times for 2 sets. Rest between sets a couple of minutes.This
exercise works the chest slightly, also the upper back muscles
a bit, but more importantly will give you ladies nice shoulders
for those mock turtle necks and sleeveless dresses in the
summer. Nothing sexier than sexy shoulders!
THE DIME
1.
START Lying on an exercise mat or towel,
bend your knees, and hold them approximately 3 inches apart.
This is your starting position.
2.
FINISH [I
call this "The Dime" because I imagine I am squeezing
a dime between the cheeks of my ass - this exercise is for
a tight ass! (Gluteus Maximus)]
Pretend you have a dime between the
cheeks of your ass. Open your upper leg, slowly and squeeze
as though you are trying to keep that dime from falling
out! Relax your muscle, return your leg to starting position.
Repeat this movement 10-12 times, 3-4 sets. Turn over for
other leg, repeat same.This exercise will not eliminate
cellulite - I am queen of cellulite - but it will firm up
your glutes, reduce jiggle, and tighten your hamstrings
slightly.
BUTTOCKS PRESS
1.
START Ladies,
get down on your hands and knees. Okay, I have to admit
my ass was a little up in the air on these shots, but I
was too tired to re-shoot. I am after all freshly amputated.
Generally your back should be level with the floor. this
is your starting position.
2.
FINISH Remember that
dime? Well keep holding it in while you press the sole of
your foot up toward the ceiling. Hold and squeeze.This is
a slow and controlled movement. If you're wildly swinging
your leg, that's not it! Imagine you are trying to plant
your foot flat onto the ceiling. This exercise is again
for your gluteus maximus; your buttocks; your ass!! It'll
also get your hamstrings a bit too. Repeat movement 8-10
times, 2 sets. Then switch legs.
BASIC ABDOMINAL
CRUNCH
1. START Lie
flat on your back, knees bent. Your arms are open and hands
are at your ears. This is your starting position.
2.
FINISH Raise your shoulders off the floor,
USING YOUR ABDOMINAL MUSCLES, not your hands pushing
your head up. Your hands should only be touching
the back of your head. They are not to pull your neck up.
That is not a crunch! I see many people doing this exercise
in the gym very incorrectly, and repeating for tons of reps.
Again, your abs are crunching and lifting your shoulders
from the floor. The range of movement is very small, 2-3
inches at the most. I usually don't count reps on this one
- I crunch until muscle exhaustion, then rest 2-3 minutes.
Then again I crunch until the muscle aches and I can't lift
anymore.
The
previous routine is an all around great little workout you
can do anywhere - without dumbells, use rocks at a campfire;
soup cans from the cupboard; water bottles from your motel
room, anything that will add weight and resistance. Do this
little routine 3 times per week (abs EVERY day), add 30
min cardio EVERY day and make wise food choices and I GUARANTEE
you will drop clothing sizes. Don't be watching the scale;
big mistake. You are building muscle. Your weight may actually
go up! But your clothes will fit looser and soon you'll
need to go shopping. Good Luck gals!
