Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Wednesday, March 14, 2012

Say Goodbye to Back FAT

Get on The Ball For a Better Rear View

You can banish back fat--and firm your butt--by adding these moves to your usual workouts.

(Skip them if you suffer from back pain.)

Do two sets of 15 reps of each, three times a week. A strong back also helps prevent aches and improves posture, so you'll look better in any outfit.

Back Extension

A:Lie with abdomen on ball (available at most sporting goods stores), with upper body and neck parallel to floor. Place hands behind head and rest feet wider than shoulder-width apart on floor behind you.



B:Slowly raise upper body so that chest is several inches higher than ball. Hold for 3 seconds. Return to starting position and repeat.

Don't ...raise back higher than is comfortable

Tip: If you're struggling to keep the ball steady, do this move with feet against a wall.

Reverse Back Extension

A:Lie with pelvis on ball. Place hands beneath shoulders on floor in front of ball. Rest feet on floor behind you.

B:Slowly lift legs, keeping knees straight, until ankles and back of head are in line. Hold for 3 seconds, then return to starting position and repeat.

Don't...raise legs higher than head (i.e. pictured above)


Child's Pose with Twist

For a back stretch, kneel behind ball with palms on top of it. Sit back onto heels and roll ball forward so head is between arms. Hold for 30 seconds. Roll ball and twist to right as shown above. Hold for 30 seconds, then repeat to left side just once.

Cheers,

Eve :-)



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