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Strength Training
Strength
training helps your body look great and makes you feel better. You
will feel more energized and you will build sturdy bones which is
key. Here are some helpful tips on how to get strong with an easy
at-home program.
For those of
us over 25, this works so pay attention.
There are
three basic routines for this strength training plan that target the
upper body, lower body and core. Each of the three routines takes
less than 20 minutes and will tone your body from head to toe.
To get
started you’ll need the following: 2 sets of dumbbells (8lbs and
12lbs) and a large 45 cm or 55cm inflatable exercise ball that can
be found at Target, Wal-Mart or any sporting goods store.
You should
set a goal to workout six days a week with one day of rest. A good
routine would be to start day one, upper body; day two, core; day
three, lower body; day four, upper body; day five; core; day six,
lower body and so on. Remember never to target the same area two
days in a row and if you miss a day just pick up where you left
off.
Please
follow this guideline for your routines. Lifting and lowering a
weight is considered one repetition or rep. There are 15 reps for
each exercise, go through each routine with minimal rest between
exercises so your heart rate will stay up. Do two sets of each
routine.
Upper
Body – The upper body is the weakest area for most women but
it will respond very quickly to strength training.
1:
Shoulder Press
Sit on the
ball, center yourself. Start with dumbbells at shoulder height,
palms facing out. Press the dumbbells straight up overhead. Hold
for 2 seconds, and then lower the weights back to shoulder height.
Do not arch
your back.
Effect:
Tones shoulders and triceps.
2: Back
Hulk
Sit on the
edge on the ball, balance yourself, feet together. Place a dumbbell
in each hand. Keep your back flat, bend forward at the waist, arms
hanging down on the side of your legs. Squeeze your shoulder blades
and raise the weight out to the side, parallel to the floor. Hold
for two seconds, then lower back to start position.
Effect:
Tones upper back muscles.
3:
Triceps Press
Sit on the
edge of the ball. Hold the dumbbells in front of you, arms bent at
a 90-degree angle, elbows bent at your side. Keep back straight and
bend slightly at the hips. Straighten both arms and extend the
weights behind you, turning palms up toward the ceiling once arms
are fully extended. Hold for two seconds, then return. to start
position.
Effect:
Tones triceps
4:
Biceps Curl
Sit on
ball. Hold dumbbells down at sides, palms out. Keeping elbows at
your side, lift dumbbells up to your shoulders, hold for two
seconds, then lower.
Effect:
Tones biceps.
5: Chest
Press
Lie back on
the ball (start on your back on the floor if this is too
difficult). Hold the dumbbells straight up over your chest so their
ends face each other and your palms face the ceiling. Lower arms so
your elbows point towards the floor and the weights are even with
your chest. Press arms back to start.
Effect:
Chest and triceps
Core
Muscles – Your core consists of the collection of muscles
around your midsection that when strong enough, supports your body
in almost everything it does.
1: Basic
Crunch
Sit on the
ball, feet flat on floor. Lean back and roll yourself along the
ball until you rest in the small of your back. Place your hands
lightly behind your ears and slowly lift your upper body off the
ball. Contract your stomach muscles as you lift and hold for two to
five seconds. Repeat.
Benefit:
Flat, firm abs
2: Side
Bridge
Lie on the
floor, left side. Bend your left arm so your forearm is extended in
front of you. Press into your left arm and lift your torso
off the floor. Your upper body should form a straight line from
your hips to your shoulders. Place your right hand on your hip,
hold for five to ten seconds. Lower then start again. Complete a
full set then switch sides.
Benefit:
Slim sides
3:
Posture T Form
Lie face
down on the ball so that your back is flat and your chest is off the
ball. Extend your arms straight in front of you towards the floor,
palms up. Pull your shoulders blades in toward your spine and lift
and extend your arms to the sides to create a T with your torso.
Hold, and then lower your body back to start.
Benefit:
Nice Posture
4: Ball
Hip Lift
Lie on your
back with hands behind your head and hook the ball with your legs so
it’s nestled between heels and hamstrings. Contract your abs and
lift the ball off the floor, rolling your pelvis off the floor and
tucking your knees toward your chest. Keep your navel pulled toward
your spine throughout the move. Hold; then slowly lower your legs
back to the starting position.
Benefit:
Bye, bye lower belly pouch
Lower
Body – Working your legs will do more than make them look
great. A strong lower body makes it easier to do everything from
hiking to climbing stairs and playing basketball.
1: Ball
Squat
Lean against
the wall with your ball in the small of your back. Hold a weight in
each hand. Make sure your shoes have good traction, because your
feet need to be out in front of your body. Lower slowly until
your knees are at 90 degree angles (no lower), then return to
starting position.
Firms:
Glutes, hips and thighs
2: Side
Drop and Reach
Stand with
feet together, arms at your sides. Take a giant step to your left
side. As you plant your left foot, bend your left knee and lower
your bottom back toward the floor. Do not allow your left knee to
jut over your toes. Bend forward and touch your left ankle with
both hands. Push back up to start position. Repeat on the other
side. Alternate for a full set on each leg.
Firms:
Inner and outer thighs
3: Deep
Bends
Stand with
your legs wider than shoulder width apart, toes pointed outwards.
Hold arms out to the sides and slightly forward (place a hand on a
chair for support, if needed). Keeping heels firmly planted, bend
knees, dipping your bottom until thighs are nearly parallel to the
floor. Hold, then slowly straighten legs and rise up on the balls
of your feet. Lower heels back to start.
4:
Stationary Lunge
Stand with
feet hip-width apart, holding dumbbells by your sides. Take a giant
step forward with right leg. Immediately bend right leg and slowly
lower left knee toward floor. Keeping both feet in place,
straighten the right leg, lifting body upward. Lower again and
repeat a full set. Switch legs.
Firms:
Glutes and thighs
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