Jiggle Free Friday….

Deep Swimmers Press 

Say goodbye to that arm jiggle! This exercise is awesome for targeting multiple muscle groups at once, (back, biceps, triceps, shoulders and core) it is one of the most effective and efficient ways to get results without spending hours at the gym. This version is with an outer bicep curl and a high V shoulder press (aka wide shoulder press) 

Start
Next ~ Outer Curl
Bottom of Press ~ W
Top of Move ~ The V or Wide Shoulder Press
  1. Using lighter weight 5 to 8 pounds, start by standing feet shoulder width apart, arms at sides with palms facing out holding a dumb bell in each hand curl up and to your side as shown.  Try to keep your arms pinned to your sides as much as possible when curling.
  2. Push the dumbbells up into the bottom of a shoulder press in the W position by rotating your arms and palms so they face away from your body (as shown) Now press up into a wide V.
  3. Slowly lower the weights back down into the W bottom of the again rotating the palms now toward you, than slowly bring the arms back down to repeat the move.
  4. There is a lot to think about in this exercise, a tad more difficult than a normal swimmers press, Take your time and do not speed through this move. Remember that mind and body connection are important, take the time to think about the muscles you are working.
  5.  Perform a total of 10 repetitions for each set with a total of three sets.
  6. Remember before starting any diet or exercise program see your doctor first!

Just Bowl With It…..

Bowling

What it Works: Core, Obliques, Shoulders ~ Lats, Biceps, Triceps, Legs ~ improves balance and co-ordination while building lean muscle.

  • Be sure and use a medicine ball that is the correct weight for your level. I am using an 8 pound ball. This is a stabilization move so you need to control the movement and not let the ball fall out of your hand or knock you over.  5 to 10 pound medicine ball is suggested. Do not fly through this moves, take the time to feel the muscles working. 
  • Knees slightly bent and your butt slightly out. Legs about shoulder width apart. You want to pull the abdominal muscles up and in almost in a slight concave “c” position.  
  • Hold the ball out in front of you with your right hand as in the first picture shown. Now pull your right arm behind you like you are going to bowl. 
  • Without pitching forward or falling over bring the ball back up in front of your chest meet with the other hand and transfer the ball pulling the left hand behind you. 
  • This is a continuous movement. Do not twist your entire body to the side, you will feel your abs working hard to stabilize you. To help with your balance put your hand out as I have shown. 
  • I like to do a slight squatting motion with this move each time I pull the ball behind me. Want to make it even more challenging? Once you master the move add a slight tap to the back with the leg on the same side that is bowling. So tap right leg as right arm bowls. 
  • Do this move for 1 minute  ~  2 to 3 sets incorporating cardio/plyo bursts for 2 to 3 minutes in between.  
  • As always see your doctor first before starting any exercise program. 
 

Plank & Opposite Knee/Elbow Touch

Plank
Plank ~ Bringing Knee To Opposite Elbow

Plank With Opposite Knee/Elbow Touch

Targets: Abdominals, Deltoids, Hip Flexors, Obliques, Pectorals, Triceps. 

Let’s face it… ab crunches are boring and tedious and when you lay down on the floor you just kind of want to stay there…  Most regular ab crunches work our muscle fibers in only one direction anyway (yawn) Not to mention studies show that for some individuals regular crunches may have an adverse affect and actually cause our tummy muscles to protrude ( um, no thank you!) I enjoy core work that requires as little  crunching as possible or if I am doing crunches my legs are straight out in front of me. I like to get as much bang for the buck so to speak when working out, so I will gladly do a move that challenges my other muscles. Come on.. try something a little harder and take a challenge. The Plank is a full body work out by itself, add more elements to it and ta DA!  Even if its only 4 reps, give it a try…  master the move at your own pace. Just remember you are doing something good for yourself (even if it does not feel so good at the time) 

  • To get started find your way into plank position, hands directly beneath your shoulders. Make sure you are in a straight line and your rear end is not up in the air.
  • Now lift your left foot a few inches of the ground (5 to 6 inches) then bend your left knee and bring it toward the inside of your right elbow or as far as your range of motion allows maybe it is your opposite wrist. (your range of motion will get better with practice) The goal is to bring the knee to touch the inside of the elbow. 
  • There will be a slight twisting as you bring your knee to your opposite arm. Try and keep your rear end down and maintain proper form. 
  • Repeat this motion now on the other side bringing your right knee toward your left elbow. Try this move for 30 seconds to 1 minute alternating each side.
  • This is a continuous movement, however do not speed through the move.  Remember to breath. (most important)
  • Before starting any exercise program see your doctor first! 

 

Go Wide

Wide Push Up 

Works ~ The Lats ~ Chest ~ Shoulders ~ Core 

Why don’t more of us do push-ups? This is a question that haunts me…  not only is it free, no gym or large space required! You can do them anywhere… anytime! Say hello to one of the most effective and efficient moves to tone your upper back, chest, arms and are one heck of an amazing core workout.  Now I know most of you will say…   “look it’s too hard, or I can’t”…   At least try…  you can always do the modified version on your knees. This particular variation, the wide push-up will focus more on your lats, chest, shoulders and core as it is a different range of motion. To make sure you place your hands wide enough..  use a yoga mat as I have,  place your hands so your thumb just touches the outside of the mat. 

  • Start the move as shown above in the top of a plank position… however your wrists are not underneath your shoulders as they would be in a regular push-up, instead step the hands out wider. 
  • Important… BREATH and as you inhale, bend the elbows out to the sides while you lower your torso toward the floor. 
  • Then straighten your arms as you come back to the starting position.. counts as one rep.
  • Aim to 5 to 8 and work your way up to as many as you can with the proper form of course!
  • Before starting an exercise program see your doctor first and if there are any issues with shoulder or wrist pain or injuries, these may not be something you would want to attempt. 

© Heather Pace and ready-set-style.com, 2011 Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Heather Pace and ready-set-style.com with appropriate and specific direction to the original content.