Incorporate high-intensity interval training (HIIT) into your routine to burn more calories in a shorter amount of time, as opposed to long, slow endurance exercise.
How to do it: Choose
any piece of cardio equipment (elliptical, jump rope, treadmill, bike,
etc) and repeat the following pattern 10 times total:
3 minutes at 50 percent of your maximum effort
20 seconds at 75 percent of your maximum effort
10 seconds at your absolute maximum effort
This is my favorite exercise
for toning the back of shoulders and triceps. I use light weights and
perform a high number of reps (25+) for this exercise.
How to do it:
Come into a lunge position, with your back heel on the ground. Lean
over your front bent knee as your lift your arm straight up by your
side, top of the weight facing the ceiling. Lift and lower the 2-3 pound
weight about an inch (30 times each side).
This exercise targets the
muscles of your glutes and hamstrings to create leaner, stronger legs,
and a tighter, lifted rear. Stepups also work your quadriceps since they
require you to straighten your knee against resistance.
How to do it:
Stand in front of a bench or step and place your left foot firmly on
the step. Press your left foot into the step and push your body up until
your left leg is straight. Lower your body back down until your right
foot touches the floor and repeat.
Keep your chest up and core
engaged the entire time. Keep your weight balanced evenly, not leaning
too far forward or too far back.
Bridges are not only the
perfect exercise for a perfectly rounded rear, but they will also help
keep your back healthy and pain free.
How to do it:
Lie faceup on the floor with your knees bent and your feet flat on the
floor. Raise your hips so your body forms as straight line from your
shoulders to your knees. Pause in the up position, then lower your body
back to the starting position.
Adding an arm raise to an
already excellent exercise like the plank improves posture and core
strength, which makes me feel better, look taller, and feel more
confident.
How to do it: Start to get into a
pushup position, but bend your elbows and rest your weight on your
forearms instead of on your hands. Your body should form a straight line
from your shoulders to your ankles. Brace your core and maintain your
hip placement as you lift your right arm straight out in front of you.
Draw your shoulder blades down and back as you lift your arms. Hold the
position for 5-10 seconds and then switch arms.
There are so many physical
and mental benefits to yoga. Inversion postures are great for helping to
reduce the appearance of cellulite. I do a shoulder stand or put my
legs up the wall for 5 minutes every night before I go to bed.
How to do it: Lie
down on your back and lift your legs and hips off the ground, bringing
your legs up over your head until your toes touch the floor behind you.
Place your hands behind your back and extend legs straight in the air,
creating a straight line from shoulders to ankles.
Keep your neck relaxed as your hold the shoulder stand. Try to hold it for at least one minute and then slowly come out of it.
1. Total-Body Workout
For
a quick, total-body tone up, pick five of the moves and do 3 sets of
each exercise 10 times (unless otherwise noted below). Move as fast as
possible between moves for maximum calorie burn.
The next day, do
the other five exercises. You can incorporate a few sets of cardio
intervals into the total-body training session or do it separately for a
longer period of time.
2. Target Your Trouble Zone
If
you want to tighten up one specific area, pick the exercises that focus
on those places and incorporate them into your daily routine. Just
remember to continue challenging your body by gradually increasing the
weight or number of reps as you get stronger.
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