My exercise regime - please help (PART 2)
(CONTINUED FROM OTHER THREAD)
1. Lie flat on your back on the floor, legs raised, knees bent and lower legs folded. Push your lower back into the floor. Place your hands by your sides, palms facing the floor. Raise your backside and hips slightly, breathing out at the same time. As you crunch up push your lower back into the floor and squeeze the lower section of your tummy (pelvis region) as tight as possible. Lower your hips and backside back down to the floor and repeat. You should feel a burning sensation in your lower tummy area and upper pelvis.
2. Lie flat on your back on the floor, legs bent, feet flat, pushing your lower back into the floor. Clasp your hands behind your neck, keeping your elbows back, in line with your head. Crunch up slightly, raising your head and shoulders, breathing out as you crunch. As you crunch up push your lower back into the floor and squeeze your tummy as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper tummy area and midsection.
3. Lie flat on your back on the floor, have your knees bent and legs twisted to one side. Your lower body should be twisted to the side but your upper body should remain straight and flat on the floor. Have your hands by the sides of your head and your elbows back. Crunch up slightly pushing your lower back into the floor, raising your head and shoulders, squeezing the side of your waist. Lower your head and shoulders back down to the floor. Repeat the exercise until you have finished your reps. Then change to the other side.
1. Stand with your feet narrower than shoulder width apart and your toes pointed frontwards. Keep your chest out and midsection firm, do not arch your back. Beginners do not use weights! If you are more advanced and experienced with using weights you can hold a dumbbell in each hand, with your palms facing your outer thighs. Now push up onto your big toes so your heels are raised. Squeeze your calf muscles then lower your heels down slowly. Repeat until you have finished your set. Keep your legs straight throughout the whole movement. This can also be performed with your heels hanging off the edge of a sturdy step. When using this method lower your heels downwards until you feel a slight pull then push your heels up as high as possible squeezing your calf muscles.
2. Lunges are an excellent shaping and toning exercise for the lower body for girls and guys. Place your hands on your hips or by your sides. This is great for beginners who are not used to performing Lunges. Once you are comfortable with lunging you can increase your intensity by using dumbbells or a barbell. Stand with your feet together. Keep your chest out and midsection firm, do not arch your back. With your hands on your hips or by your sides, step forward with a large step. Bend both your knees. Your front shin should remain in a straight line with your ankle. Your back knee should be nearly touching the floor. Now with your front foot push up carefully to starting position. Keep yourself steady throughout the exercise. After you have performed the required amount of reps on that leg, swap to the other leg, repeating the exercise until you have completed your reps.
1. Kneel on all fours with your hands wider than shoulder width apart. Now push one leg up behind you keeping it bent so that your knee is level with your hips, make sure the sole of your foot is facing the ceiling. Squeeze your butt as tight as possible then return your knee back to starting position. Repeat until you have completed your set. You can also alternate between legs if you prefer performing a rep on one leg then going straight onto the next leg. Make sure you use a exercise or stretch mat to protect your knees. Butt Busters are not for people who want to increase the size of their butts.
2. Use approx a 20 inch step, bench or chair. The best way to gauge what height step or bench you should be using is to bend your leg and bring your knee up so that it is in line with your hip. Ok, now see where your foot is? Yep. That's the height of the step or bench you should be using. When stepping up make sure your knee is in line with your hip. Your leg should be bent on a right angle and your knee should be in line with your ankle. Step up with your right leg onto the bench, bringing your left leg up behind you, making sure that both legs are straight and your body is sturdy. Now lower your right leg down again, followed by your left leg. Repeat for the reps your workout requires. If you are more advanced in your training you can do this with dumbells in your hands at your sides or with a barbell resting across the back of your shoulders.