Top 10 Exercises
If you get pumped up on progress, then check out 10 of the most effective exercises you can perform. Keep your routine fresh by altering it every three to four weeks to stimulate your body.
1. BICYCLE MANEUVER -- Lie on a mat with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee.
This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise.
The lower to the ground you bring your legs, the harder your abs have to work.
2. ABDOMINAL VACUUM -- Get on all fours and position the palms of your hands under your shoulders and the knees directly under your hips. Keep your back flat and maintain this position throughout the exercise.
Start by exhaling absolutely every bit of air from your lungs. Then relax your abdomen and let it hang like a loose sling, but don't increase the arch in your low back. Next, pull the navel toward the spine as if I just told you to suck in your stomach. Continue to breathe lightly through your nostrils, but make sure you're pulling your abs in as if you are attempting to make your abs and back meet or touch. You must hold the contraction very tight for at least 40 seconds. If you can't hold the contraction for 40 seconds, just practice and your time will eventually improve.
3. BARBELL SQUATS -- Stand facing a squat rack with the barbell at upper-chest height, walk under the bar and position it on the most upper part of the back and grasp barbell to sides. Space hands evenly on the barbell, shoulders-width apart (or wider, if comfortable). Dismount bar from rack and take a step backward. Knees should be in line with the toes. Maintain a neutral spine and a slight bend in the knees. Concentrating on the quadriceps muscles, lower your body by bending from your hips and knees. Think about sitting back in a chair as you are lowering. Stick your butt out.
The bar should descend in a vertical path so that the distribution of the weight is kept over the ankle. Stop when your thighs are parallel with the floor. Do not bounce at the bottom of the movement and do not let your knees ride over your toes. You should be able to see your toes.
Exhale while returning to the starting position. Perform 15 to 20 reps with control. Beginners should practice the movement with no weight.
4. DUMBBELL WALKING LUNGES -- Stand straight with your feet slightly spread apart. Hold a dumbbell or cans in each hand with your arms down at your sides. With control, slowly step forward with the right leg and lower the left leg until the knee almost touches the floor. The step should be long enough that your left leg is nearly straight. Your right knee shouldn't pass your right foot. Don't let your knee touch the floor. Raise yourself up, then push off with the left foot and take the same long step you did with the right leg. Continue the walking lunge with each leg for 15 to 20 steps and then turn around and return in the same manner to the starting point.
5. DUMBBELL PLIE SQUATS -- Stand up straight with feet spread wide and toes pointed outward. Hold a dumbbell between your legs. Maintain a neutral spine and a slight bend in the knees throughout the exercise. Lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor. Contracting the inner thigh muscles, slowly return to the starting position. Do not let your knees ride over your toes. Think about sitting back in a chair as you are lowering down and push off with your heels as you return to the starting position. Perform 15 reps.
6. DUMBBELL INCLINE CHEST PRESS -- Lie on your back on an incline bench with your spine in a neutral position. Hold a dumbbell in each hand at chest level with your elbows at a 90-degree angle facing outward and palms facing forward. Contracting the chest muscles, press both arms upward above the upper area of the chest until the arms are fully extended with a slight bend in the elbows. When reaching the top part of the movement above the upper chest, tighten your chest muscles for one second. Repeat for 12 reps.
7. LAT PULLDOWN -- Extend your arms up and reach for a straight bar with an overhand grip. Sit tall with your knees supported under the leg pad with the knees and hips at a 90-degree angle. Your arms should be wider than shoulders-width apart with a slight bend in the elbows. Make sure to relax your shoulders and keep your chest lifted. Contracting the upper back muscles, pull the bar down, leading with the elbows and stopping when the bar is just above your chest. Slowly return to the starting position, stopping just short of the weight stack touching. Repeat for 12 reps.
8. DUMBBELL LATERAL RAISES -- Stand with feet shoulders-width apart with a slight bend in your knees. Hold a dumbbell or cans in each hand with your arms down at your sides and palms facing your legs. Contracting the outer shoulder muscles, raise both arms out to the sides stopping when your arms are slightly higher than shoulder level. Slowly return to the starting position stopping just short of the weights touching your body. Perform 12 to 15 reps.
9. SEATED ALTERNATING DUMBBELL INCLINE CURL -- Position yourself on an adjustable weight bench and place the notch for the back part of the unit three holes up from the bottom (people get confused when I talk degrees, so I'll make it easier for you). You should be on a relatively steep incline with your back supported. Hold a dumbbell in each hand with the arms hanging down at your sides and palms facing your body.
Keep your wrists straight throughout the exercise. Contracting the biceps muscles, bend your right arm at the elbow while turning your wrist until your palm is facing the ceiling stopping when the weight is just short of touching your shoulder.
Contract tight in this position for a full two-second count. Slowly return to the starting position, stopping just short of the elbow fully extending. The hand should not begin to turn toward your body until you reach your hip. Repeat motion with the left arm and alternate right and left for 10 to 12 repetitions on each side. The upper arm should remain stationary throughout the movement. Do not swing your elbows!
10. BENCH DIPS -- Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Beginners should start with feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees. Then use another chair/bench and place both feet on the other bench. Slide your upper body off the bench with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps muscles, extend your elbows when returning to the starting position, stopping just short of the elbows fully extending. Return to the start and contract the triceps. Perform 12 reps.
Cheers,
Eve :-)
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