Tone up your body for a leaner, slimmer you
Your body is the most amazing machinery you will ever own in your life. As with all machineries, you need to keep your body well oiled -- that is, toned. To maintain your body in ship-shape mode, try these exercises that you can do any where and at any time, with little need for fancy equipment and with minimal fuss.
BAT WINGS BUSTER
What: Pull-ups and push-ups
Why: Best bet for trading "bat wings" for lean shoulders and arms.
How: Modify pull-ups and push-ups to suit your fitness level. For instance, you can do an inclined pull-up with your heels on the ground instead of hoisting your body off the ground completely. This helps to take some weight off your arms, chest and upper back when you pull yourself to the bar. Aim to do at least three sets of half your maximum number of pull-ups that you can do with about two to three minute rest period between sets.
Tip: If you are doing push-ups and you wish to increase the intensity of the exercise, you can do bench or chair push-ups by resting your feet on a stable chair. Try doing your push-ups during TV commercial breaks.
TUMMY FLATTENER
What: Crunches
Why: Targets and tones the muscles in your abdominal area.
How: You can vary the difficulty and form of abdominal crunches by curling left or right as you come up to touch your knee with your elbows. Concentrate on good form by following the following basic tips for abdominal crunch exercise.
» Keep the lower back firmly pressed against the floor throughout the exercise.
» Work slowly -- move one vertebrae at a time. Keep the tension in the abdominal muscles.
» Keep the head and neck in the neutral position throughout the exercise.
Tip: If you do your crunches with your hands behind your head, do not rely on them to pull your body up. In fact, try not to support the neck with your hands. Your neck muscles are weaker and need to be strengthened. You can do this by simply maintaining your neck in neutral position without using your hands when you curl your body up. Be prepared for your neck muscles to tire before your abdominal ones because they are smaller and weaker.
NO IFS & BUTS
What: Stair climbing (going down stairs doesn't count)
Why: De-flab the major muscles in your buttocks and thighs
How: Start out by climbing two to three flights of stairs at a go. Rest for a minute anf continue for another two or three flights. Aim to do three sets per exercise session. As you get fitter, increase the number of flights till you are able to walk up six to eight flight of stairs at one go.
Tip: Stair climbing also improves cardiovascular fitness and will help you manage your calories more efficiently.
Labels: crunches, exercises, pull-ups, push-ups, stair climbing
