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[email protected] (heading your email 'Little Book of Fitness') to share your experience and photos. So, what are you waiting for? Turn the page and take that . fitness books I've ever seen.” —Men's Fitness magazine. “No one is more of a dummy when it comes to exercise than I am. Until I read Fitness For Dummies. Download PDF books in Health & Fitness subject for free.

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Keep up both your cardio and resistance training to keep your metabolism high. The deltoids on both the front and back of your shoulders also assist all arm movements. Your weight should be evenly distributed between your arms and legs as you balance. Your abs What am I working? Establish your Resting Heart Rate see right. Take a small step forward with your right foot. The fact that you can use one weight in each hand also allows you to identify.

Stand tall with your feet hip-width apart and parallel. Hold for 5 seconds. This exercise will stretch and strengthen these muscles. Do Steps 1 and 2 10 times in total. Keep a slight bend in your supporting leg and a slight tilt in your pelvis throughout. Take a stride forward with one leg. Then repeat on the other side. Look forward as you do so. Keep your front leg completely straight and tilt your head downward so that you are looking beyond the toes of your front leg.

More than Getting started The beauty of running is its simplicity: Trained staff are likely to analyze your gait see p. Running The fundamentals of running As the king of cardio.

UV protection. In summer. Be sure to take heed of the advice that you are given. This will determine whether your feet have a tendency to pronate roll inward. You may also want to try out compression socks. Other optional gear includes: In winter. Here is some advice on acquiring these. What to wear All the same principles apply to choosing clothes for running as for walking see pp. Sports bra For women. As a starting point. Elite runners tend to use a two-two breathing pattern: Using a faster rhythm than this—one-one.

Some sports bras are a typical bra shape. Once you have found a pattern that suits you. The fundamentals of running A good pair of sneakers is the most important investment you can make if you are eager to take up running.

Most of these are designed with sophisticated. Most beginners struggle a little with this. This should take only a couple of weeks. The support that they provide not only makes running more comfortable. Effective breathing Whatever intensity of running you do.

But whatever your natural body type. If you watch a race. A toe striker lands on the ball of the front foot. Lean your upper body slightly forward so that your center of gravity is directly over where your toes land.

A heel striker lands on the heel of the front foot. Keep your upper body upright or lean back slightly so that your center of gravity is directly above where your heel lands. Upper body: Keep your chest open. Technique tips Your body type and size tend to determine the length of your stride. Fast or slow. If you have a long. Some runners. Simply be aware of the main technique factors. Short stride.

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Drive your legs from your core abdominal muscles. How to run well 71 Adapting stride length to vary pace Long stride. Simply do whichever comes most naturally to you. The opposite arm to leg should always move forward.

Imagine holding a potato chip. If you are short but strong. They also absorb impact well. Running Getting the most from your running To get the most from your running. Track training can also be useful. Most athletics tracks offer recreational sessions for a small fee.

As you go up the hill. There are many terrains for you to choose from: Choosing your route Varying your pace As when planning walking workouts see p. Running off-road is generally gentler on the joints than pounding the pavements. Also consider your aims—whether you want to stay healthy. Indoor running Treadmills are great for bad-weather days.

Whatever your level. The balancing element of the exercise means that the hip flexors. Keep both feet facing forward. Getting the most from your running 73 Calf Raise This exercise will strengthen your calf muscles.

Do this 10 times in total. The pages that follow will tell you how to get the most from cycling but. Not only is it sociable and good for the environment.

Road or racing bikes are slender and lightweight. Hybrid bikes are a cross between racing and mountain bikes. Cycling The fundamentals of cycling In addition to being great for your heart and helping you to lose weight. Off-road or mountain bikes have a sturdy frame and thick tires with plenty of tread and good suspension for uneven terrain. It consists of a stand which you attach your bike to and a resistance unit for you to pedal against.

Other features may include heart-rate monitoring and preprogrammed workouts. When you cycle. Of course. But whichever type you choose. They are designed for smooth surfaces and speed. In the same way as when you buy an outdoor bike.

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What type of bike? The type of bike you choose see below for options will depend on which terrain you decide to cycle on. Staff in any good bike shop will be able to help you with this. As with all forms of cardio work. These are ideal for commuting and negotiating busy roads. But whatever you decide on.

There should be 3—4in 8—10cm between your crotch and the top bar when straddling the bike. This provides an alternative to outdoor cycling during inclement weather. Getting started Indoor exercise bike? As well as giving you strong. A turbo trainer is the best way to replicate what you do outdoors. Higher handlebars means that less of a hunchedover riding position is required.

As a non-weight-bearing form of exercise. Staff in any good bike shop should be able to advise you on this.

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Hands and feet should be protected from the cold by thermal gloves and socks. When your are selecting and buying a helmet. Basic equipment inner tube front light puncture repair kit mini pump allen wrench multi-tool rear light. The type you choose will depend on the type of pedals on your bike. Specialist cycling shoes will make your ride more comfortable since they will fully support your foot for the actions required.

Whatever the season. Many have removable peaks to protect your eyes from sun and rain. Sunglasses should be worn on bright days not only to keep the sun out of your eyes. A cycling helmet is a must because it can save your life in an accident—be sure to wear it for even the shortest of journeys. For winter cycling. Cycling How to cycle well All you need for cycling is a little bit of balance. Ask them to check that your hips are not rocking as you pedal.

Once you have decided on the style of bike you want see p. In an ideal world. Then ask a friend to stand behind you as you get on the bike and do a trial cycle in a straight line away from them. If you have to stretch uncomfortably far. As the pedal begins to move down. Once you think your saddle is at the correct height.

To start. If they are moving in this way. Raise or lower the saddle of your bike so that your leg is completely straight when your heel is on the pedal at the bottom of the revolution. Technique tips The advice that follows will help you master the techniques of cycling.

Brake levers should be angled so that you pull on them in line with your arms. Hold the top of the brake levers and open your arms slightly so that your elbows point outward.

Turning corners To successfully turn a corner on your bike. The key thing to remember here is anticipation: Changing gears Bikes have gears to allow your pedal speed your cadence and the effort required on your part to stay relatively steady regardless of the terrain or incline you may be on. This will open your chest. Use low gears for uphill and high gears for downhill. The most commonly taught is the 75—25 technique. How to cycle well When you start climbing a hill.

That way. Hold the handlebars on the top and close to the center. As the incline increases. Push down hard on the pedals to drive you forward. Braking Brake levers are usually on the handlebars—one front and one back brake. Your body should still be leaning forward. Your heart rate will already be on the rise. To cycle safely in busy. They are excellent high-intensity workouts that will get you sweating.

Cycling Getting the most from your cycling To get the most from any cycling that you do. Both can either be done for fun. Always alter your speed before you shift onto a different terrain or gradient. Mountain biking will give you a different set of challenges—bumpy dirt tracks.

Classes are highly motivating. Spinning is when you pedal as fast as you can in a low gear. Cycling on custom-built cycle tracks is a good way of unwinding. Cycling on a custom-built track is another option and is a great place to practice cycling at high speed.

In these classes. Planning your routes As with walking and running. Hold for several breaths. On the last repeat. It will also increase spine flexibility. This exercise will strengthen your upper body to help with a stable riding position and your lower body to help with pedal power.

Stay like this for a few breaths. Repeat all steps 8 times. The pages that follow will guide you on how to get the most from swimming but. Getting started Swimming requires a minimum amount of equipment, but you do need somewhere to swim of course. When starting out, swimming in a pool is the best option as conditions are controlled and the water is still. For extra coverage, choose a tankini, which has a tank top rather than bikini top and the option of tight shorts rather than briefs as the bottom half.

Optional equipment Goggles Wearing goggles prevents eye irritation from chemicals in pools. You can buy over-thecounter prescription goggles or have lenses made following your own prescription. Bathing cap Wearing a cap keeps your hair out of your eyes and can make you more streamlined and. Latex and silicone caps are the most commonly available.

You may prefer a Lycra cap if you have long hair that gets tangled in a tight plastic cap, although your hair will get wet. Earplugs Swimming earplugs keep water out of your ears and help to prevent ear infections, something that frequent swimmers can be prone to.

Swimming aids Pull buoys and kickboards are useful for warming up. A pull buoy is held between the thighs and helps you concentrate on your upper body, while holding onto a kickboard allows you to work just your legs. Paddles, held in your hands, add resistance to build arm strength and also teach you to avoid relying on your hands to pull you through the water. Music player A waterproof MP3 player, clipped to your goggle strap or shoulder strap, is a great way to combat the potential boredom of swimming laps in a pool.

The big fear for most new or non-swimmers is that they will breathe in while under water, causing water to go up their nose. A good way to overcome this fear is to acclimatize yourself by dipping your face into a large bowl of water at home. See pp. However, the best way to learn really good breathing technique for each stroke is to take swimming lessons. How to swim well Being able to swim a variety of strokes will give you more options when it comes to your workouts, which will help you maintain your interest and motivation.

It will also maximize the number of muscles that you target and tone, and allow you to vary the intensity of your workout. However, each stroke requires its own particular technical knowledge. Below is a guide to the essentials. Symmetry is key to the the arm and leg movements of the breaststroke.

Push your legs straight out behind you, toes pointed, then move each foot in an outward semicircle ending at your buttocks, ready to push them backward again. At the same time, stretch your arms straight out in front of you, just under the water, then press your hands away from each other, drawing a semicircle on each side and ending up with them in front of your shoulders, in readiness to stretch forward again.

Strong, alternate arm movement is the major force in propelling you forward during this stroke. Stretch it forward as far as you can, slicing it through the water, and push it down toward your thigh before you lift your other arm in the same way to start again. At the same time, kick alternate legs up and down. Breaststroke works your chest and triceps as you stretch forward and targets your back and biceps as you draw back; your shoulders work throughout.

Your abs work hard to keep you horizontal in the water, and your legs get an effective workout, too. Front crawl works lots of muscles at once.

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Lying on your back as close to the surface as you can, start by putting one arm in the water straight above your shoulder, with your other arm down by your side. Slightly bend the elbow of your back arm and pull your hand below the water toward your feet until your elbow is straight, then lift it out of the water, back to its original position and repeat.

Your left arm should come out of the water at about the same time as your right arm enters it. Kick your legs from the hips as you move your arms. Start with your arms straight, slightly behind your thighs, circle them backward, up out of the water, then forward to enter the water in front of your shoulders, and back to the start position.

Keep your head in the water all the time, except when you push your chin forward so that your mouth comes out of the water to breathe in, which is best done when your arms are almost at your thighs. Backstroke gives you a full-body stretch as you reach behind you.

It works all the muscles in your chest, shoulders, and arms as you lift yourself out of the water each time. Getting the most from your swimming To get the most from your swimming, consider all your options.

Of course, you can do laps in your local pool, but you might also have a chance for open-water swimming now and then.

And do you want to vary your strokes? For a holistic approach, try all of these things when possible. Where to swim? Swimming pools can be either indoors or outdoors. In a pool, the water is still, conditions are controlled, and you have the comfort factor of being able to see the bottom. The downside of public pools is chlorine. These chemicals are a necessity to keep water sanitized, but wearing a waterproof bathing cap can reduce the damage. Open-water swimming is also increasingly popular, with organized sessions held at lakes and shores across.

Never go swimming in the ocean on your own without telling someone. People often just swim up and down the pool, counting the laps. In addition, if you just do more and more laps, you can get tired and let bad habits slip in.

Total Body Strengthener This dynamic exercise will strengthen your back and ab muscles, which help to keep you afloat when in the water. The arm and leg work will enhance your capacity for propulsion through the water.

Lie on your tummy, with your arms slightly bent by the sides of your head and your legs stretched out behind you, wider than hip-width apart. Keeping your torso still, kick your legs in small, fast, alternate, up-down movements and move your hands alternately up and down as if splashing in a pool. Do this to a count of 30, breathing in and out rhythmically. Then relax. Twisting Bicycle This exercise targets your back, stomach, waist, and butt muscles, which will help your torso to rotate with control in the front crawl as your legs kick and your arms pull.

Inhale back to center, and repeat on the other side. Do 8—16 in total—4—8 times on each side. As you inhale, extend your arms above your head, with a weight in each hand, palms facing in. This exercise will enhance your breaststroke and butterfly by strengthening not only your shoulders and arms, but also your back and chest—muscles that will help to boost your propulsion power. As you exhale, bring your arms up and over your chest to just above your waistline, still keeping them shoulder-width apart.

Hold here for 5 seconds, then inhale as you lower the weights slowly overhead again. Do this forward-backward movement 10 times in total. The pages that follow will help you to get the most from aerobics and dance. Even better. Psychologists have also shown that working out to music can help you to disassociate from the effort of cardio exercise and therefore perform more effectively.

One of the best things about aerobics and dance for many people is that due to the need to focus on getting the choreography right. A sports bra is recommended for aerobics. In a class. What to wear As with all cardio exercise. But whatever style you choose. Aerobics and dance The fundamentals of aerobics and dance If listening to music makes your toes tap. Getting started Your preferred choice of aerobics or dance see right for some examples will depend on the type of music and movement that you most enjoy.

Street dance has an earthier feel than many other forms of dance. Salsa is a partner dance originating in Cuba that involves soft. Simply research and try any of them that you like the idea of and see which ones feel right for you—in terms of both music and movement style. Your local YMCA. This uses four basic Latin rhythms—merengue. Jazz involves lots of fancy footwork.

Latin-American think cha cha. Cuban breaks where you repeatedly step diagonally back and forwards on the same foot. As you become more familiar with the wide range of key moves from your chosen style of dance. This means presenting yourself in the best way possible— smiling and with fantastic posture.

The former is convenient in that you can do the moves in any order you like to any music you like. In partner dancing. Treat every dance move you do as a kind of performance. For each one you therefore need to establish the rhythm at the outset. How to move well Engage the whole body with every move you make. Once you know the rhythm. Good posture. Aerobics teachers therefore tend to design their routines to include sets of 4. Other forms of dance use different types of music. Most aerobics workouts are based around music with eight-beat phrases—try listening to a few of your favorite songs to see if you can hear these musical phrases.

Counting the beat Most forms of dance are performed in time to music. Seeing every move through to the end To make any aerobics or dance routine look as smooth. Your core muscles see p. Adding arm movements at the same time as leg movements increases the intensity of the workout you get.

To decrease intensity you can therefore simply do the opposite when required. Choosing where to dance When it comes to discovering local classes. The main ways to increase intensity are to increase range of movement e. In the meantime. Aerobics and dance Getting the most from aerobics To get the most from any dancing you do. Keep both legs slightly bent and let your right hip swing out to the right side.

Repeat 8 times in total. Swivel or jump back into the Step 1 position. It will also give your waist a great workout. It will also tone your hips and upper legs. Turn your feet. Getting the most from aerobics 97 Salsa Swing Practicing this salsa move will get your hips moving through a wide range of motion. You may prefer to jump into this position. Stand with your feet hip-width apart and your hands on your hips. Take a small step forward with your right foot. Repeat both steps 8 times on your right leg.

Choosing your sculpting tools Just as any good sculptor makes sure he knows and has the right tools to create his envisioned sculpture. While you might start a sculpting program to improve your shape. Sculpting will also: Sculpting is not. You should do at least three 10—minute sculpting workouts a week with rest days in between to start seeing results within four weeks.

Stretching see pp. The exercises are grouped according to the main body zones and muscle groups that they target—working from the top to the bottom of the body each time for easy reference. Sculpting exercises. It will encourage qualities such as groundedness. The information in the pages that follow will help with this. Resistance training see pp. Detailed guidance is given on a wide range of exercises that have been selected for their sculpting capacity from four different disciplines— resistance training.

For each type of exercise. For some of them. Yoga see pp.

Introduction to sculpting you the results you want. Happy reading…. Resistance exercise becomes all the more important after the age of 30 when muscle mass otherwise starts to decrease see also p.

Using hand weights increases resistance. Regular practice of resistance exercises. How does it work? Resistance training Resistance training: As a result. Raise your metabolic rate Effective resistance training has been shown to burn calories after your workout as well as during it. Using your own body weight as resistance provides enough of a workout in certain exercises. No rep or set recommendations are given within the resistance training exercises that follow—only guidance on how to correctly perform each exercise.

It even burns calories as you sleep. This gives your body the time it needs to repair itself—it is during these vital rest periods.

Resistance training: This is particularly important the older you get. Build your bone strength As well as building muscle mass.

Whichever of the workouts you choose. Not only will this prevent injuries. Just adapt the level of your workout—whether by reducing your session time. Your own body weight Push-ups.

Hand weights. Avoid clenching your hands tightly. Hand weights Hand weights are an extremely effective way of adding resistance to movements that otherwise might not be particularly challenging. The fact that you can use one weight in each hand also allows you to identify. The advantage of these types of exercises To pick up your weights. If using hand weights is straining your wrists in any way.

To exercise safely with hand weights. Consult a medical expert before you try them if you have a history of bone or joint problems. As and when they stop challenging you.

Start exercising with very light weights to see how they feel. It is therefore best to start with a fairly thin band and gradually work up to using a thicker one. Basic equipment When picking up your exercise ball to move it. Resistance band Adjusting how close to the ends you hold your resistance band alters its tautness. Resistance bands come in a variety of thicknesses.

Exercise ball Also called a Swiss or stability ball. Some guidelines for using one are: It also encourages you to work more slowly and increases the resistance on the return part of the exercise. Repeat with opposite arms. Pull your belly button toward your spine. These exercises will not only increase your mobility and enhance your posture.

Then bring your elbows upward and backward to raise the weights to chest height. Stand with your feet hip-width apart and your arms by your sides. Shoulder Extension This exercise includes forward and backward movement of your arms. Resistance training Your shoulders and upper back The muscles in your shoulders and upper back are often under considerable strain during everyday activities such as working at a computer.

Keep the rest of your body still as you do so. Front Raise This exercise is particularly good for the front of your deltoid muscles. Imagine there is a piece of thread pulling you upward from the top of your head to enhance your posture.

Your shoulders and upper back trapezius deltoids deltoids What am I working? Pull your belly button toward your spine to engage your abs and bend your knees slightly. It keeps your shoulders strong and your inner upper arms trim and toned in readiness for sleeveless summers. The deltoids on both the front and back of your shoulders also assist all arm movements. Raise your arms above your head. Once you have completed the exercise on one side.

Lie on your side with your lower arm bent under your head. Resistance training External Rotation This exercise tones the back of your shoulders via your deltoids and rhomboids. Lie down on your front with your feet hip-width apart. It is also useful for building all-around endurance. Your palm should end up facing forward. It also reinforces your rotator cuff muscles. Place a folded towel on your waist. Your spine should be in a straight line from your tailbone right up to the base of your head.

Your shoulders and upper back Reverse Fly on Ball Kneel on the mat with the exercise ball directly in front of you and bend forward over it. Place your arms vertically down each side of the ball.

This exercise strengthens your rhomboids and the oftenneglected back parts of your deltoids. Draw your tailbone toward your heels for a sense of extension through your legs. The following exercises will counteract this by strengthening these muscles. Look downward so that your neck. Resistance training Your chest The muscles of your chest can easily become shortened.

Kneel on all fours with your arms straight and hands slightly wider than shoulder-width apart. Mini Push-up Push-ups. Your chest anterior deltoids pecs What am I working? The pectoralis major muscles. Kneel on all fours with your arms straight but not locked and your hands slightly wider than shoulder-width apart.

Your body should be in a straight line from your head to your heels. Extend your legs back so that your weight is evenly distributed between your arms and legs. Only try this when you are fully comfortable with the Mini Push-up. Full Push-up Doing push-ups with the body fully extended increases the weight to support when your body is lowered. Allow your elbows to go out to the sides and lower yourself only as far as is comfortable.

The front part of your shoulder muscles. Resistance training Chest Press This exercise works your chest. Extend your arms out to the sides in line with your shoulders. Lie on your back with your knees bent and your feet hip-width apart. Keep your knees in line with your toes and hold a weight in each hand.

Slightly direct the weights toward the center as you raise them. Your arms should end up straight but not locked and your palms should face each other. It also strengthens your shoulders and arms. Hold a weight in each hand and. Your chest Chest Expansion This exercise encourages your shoulders to stay back and down.

By regularly doing the exercises that follow. Stand with your feet hip-width apart and parallel. Biceps Curl This exercise works your biceps muscles. Pull your belly button toward your spine to engage your abs and imagine that a piece of string is pulling your head upward to create a sense of length through your neck.

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Be sure that you only move through your elbow joints—everything else should stay completely still. Sitting Side Curl Working your arms one at a time. The triceps. Once you know your weaker arm. Then place your other hand on your thigh for support. Your arms What am I working? It is therefore important to keep both these sets of muscles in strong working order.

Stand tall with your arms by your sides and a weight in each hand. This exercise works your triceps in isolation. Inhale as you lower the weights. Look straight ahead and pull your belly button toward your spine to engage your abs. Your arms should be straight but not locked. Be sure to keep the weights close to your body as you lift them. Resistance training Pull-up Triceps Lift The inward turn of your arms in this exercise targets and tones not only the back of your arms triceps.

Get rid of that flab once and for all! Stand tall with your arms relaxed by your sides. Stand with your feet parallel and slightly wider than hip-width apart. Your arms Double Punch As you exhale. An all-around winner for the upper body. Hold for a few seconds as low as is comfortable. Place your bottom hand on the top side of your waist and your top hand beside your lower elbow.

By targeting your triceps muscles. Inhale as you straighten your arms to raise your body again. Resistance training Triceps Dip This exercise uses your arms to support your body weight as you move up and down in a sitting position. Lift your buttocks so that you are supporting yourself with your arms. Sit on the edge of a stable chair or bench. Keep your feet and knees parallel throughout. Lie on your side with your shoulders.

Continue to engage your abs throughout the movement in order to protect your lower back. Your arms Triceps Kickback As you exhale. Stand with your feet hip-width apart. This classic triceps exercise is a brilliant one for firming up the back of your arms—a problem area for many women.

It will get you the lean arms you have always wanted. Hold for as long as is comfortable.

Resistance training Your abs For many women. Ab Crunch This basic sit-up is the classic exercise to get your abs in good shape. Keep your elbows wide as you do so to ensure that you do not force yourself up with your arms.

Place your hands behind the base of your head. Find a comfortable sitting position on the exercise ball. The transversus abdominis wraps horizontally around your lower stomach. When completed. Your abs What am I working?

The rectus abdominis are two bands of muscle running down the center of your stomach. These enable you to lean forward and backward. Lie on your back with your knees bent.

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Kneel upright facing the exercise ball. The lower you take your extended leg. Repeat Step 2 with opposing legs.

Resistance training Alternating Kicks ensure knees are directly over hips This exercise sculpts your stomach and waist muscles. Pull your belly button toward your spine to engage your abs and look diagonally downward to keep your neck relaxed. You can also get a great butt and thigh workout by pressing your legs and buttocks together.

Your abs Double Leg Lowering point toes toward ceiling This challenging leg-lowering exercise works your deepest abdominal muscles. Your weight should be evenly distributed between your arms and legs as you balance. Inhale as you raise your legs to vertical again. Then inhale as you roll back to your starting position. Continue to engage your abs in order to hold your body in this straight line for as long as possible. Kneel on all fours. Then inhale as you come back onto all fours.

Resistance training Forearm Plank This challenging exercise requires you to hold your body in a horizontal line from head to heel like a plank. It gives your abs an intense workout. Kneel on all fours and bend your elbows to lean on your forearms.

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It is therefore great for sculpting both your waist and stomach. Keep both legs completely straight as you do so and do not move your upper body. Keep your legs straight. Pull your belly button toward your spine to engage your abs and.

Do not arch your back. Your abs Corkscrew This tough exercise works all your abdominal muscles at once—obliques see p. Then repeat the circle in the other direction. Repeat Step 2 with the other leg. Lie on your back with your knees bent and pointing upward.

Oblique Crunch This diagonal sit-up requires a twist at the same time as a lift of your upper body. Resistance training Your waist Your core abdominal muscles rectus and transversus abdominis. Your waist What am I working? Criss-cross Leg Extension This exercise involves lifting and twisting your upper body while alternately extending your legs. Repeat the movement on the other side.

Holding a resistance band or towel between your hands. It also opens up your chest muscles. Resistance training Twist and Reach This is a great waist exercise since it strengthens and tones your obliques. Lie on your back with your knees bent and pointing toward the ceiling.

Lying Twist with Weight This exercise involves rotating your upper body to one side and your lower body to the other.

Repeat the exercise on the other side. Engage your abs and twist your upper body as far as you look in direction can to one side without you are twisting moving your lower body. Allow your head to relax. You will need to extend one arm across your chest and let the other bend to do this. Your waist Twist and Bend The simultaneous twist and forward bend in this exercise means that as you work one side. Stretch through both the top of your head and your feet as you do so for a sense of extension throughout your body.

Lie on your front. Back Extension This exercise opens up your chest and strengthens your back to alleviate any tension in either. Doing the exercises that follow will not only keep it strong.

Resistance training Your lower back Your lower back often comes under great strain as you go about your daily activities. Place your hands. Extended Heel Taps This exercise strengthens the entire back of your body.

Engage your abs. Rotate your legs so that your heels are together. They are responsible for pushing. Lie on your front with your hands beneath your forehead. The upper body lift works your back muscles. The erector spinae run down either side of your spine. Both sets of muscles help to protect the spine. Your lower back erector spinae What am I working?

Resistance training Knee Squeeze This exercise involves your abs and back muscles working in opposition to keep your body straight as you balance on one leg. Imagine there is a piece of thread pulling you upward from the top of your head.

Clasp your hands around your knee to squeeze it in. Kneeling Back Extension This exercise is a great counter-pose to the back bends on pp. Repeat the movement with the other leg.

Keep your arms relaxed by your sides and pull your belly button toward your spine to engage your abs. Your lower back One-arm Lat Row This exercise works the sides of your back. Hold the weight in line with your shoulder. Do not bend your knee beyond your toes.

Relax your other arm by your side. Raise the weight to waist height. The exercises that follow will help you to achieve all of this. Squat This squatting exercise is a classic means of boosting lower body strength and endurance.

The wall helps to create a deeper squat than otherwise possible and provides resistance as you push back up. Your glutes and quads What am I working? Your glutes are one of the largest and strongest sets of muscles in your body. Your quads. Hold strong for a couple of seconds. Lift your arms out to the sides at shoulder height. Pull your belly button toward your spine to engage your abs and imagine there is a piece of thread pulling you upward from the top of your head.

Resistance training Curtsy Lunge The simultaneous lunge and cross-step involved in this clever exercise makes you work both your legs at once. Your glutes and quads Side-squat Kick The muscles at the front of your thighs work particularly hard in this exercise as you alternate between deep squats and leg extensions.

Repeat with your other leg. Stand with your feet hip-width apart and parallel and your arms relaxed by your sides. Your supporting leg should stay bent. They speed up your metabolism naturally to burn up calories without the need for exercise or calorie-cutting and once the weight is off What happens when you have unwanted fat around your body?

Your face gets bloated. Your muscles don't look masculine at all because you have this extra fat that just ruins your body. You don't get that smooth proportion.

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