Great butt exercises

Philip Goglia

Your question:
What are some great, easy exercises to firm my rear end?

 

The expert answers:
Your rear end, also known as the "glutes," is composed primarily of your gluteus maximus and gluteus minimus muscles. These muscles contract inward toward the center of your body, or in other words, contract toward and expand away from each other. The best glute exercises mimic these exact muscular movements.

The easiest and most basic exercise involves no equipment -- just you and the floor:

Lie face down on the floor. Use a yoga or exercise mat if you like for comfort. Place your arms out in front of you, palms down, arms straight, hands about eight inches apart from one another. Your legs will remain straight, knees touching and ankles touching through the entire movement.

Once in this position, slowly contract (squeeze) your glutes (butt cheeks) together. Squeeze and hold for a count of three and then release for a count of two Perform these glute contraction and expansion exercises for 15 repetitions (considered one set) for a total of three to five sets for best results.

Another great glute exercise is called "step-ups." Simply place your foot (right or left) solidly on the first step of a flight of stairs and perform a step-up motion, with the other leg lifting your knee to waist height; return that foot to the floor, never touching the first stair with that foot while the exercise is performed.

Perform 15 step-ups for each leg (switch legs after 15 repetitions). A set of stepups is then considered 30 total repetitions, 15 for each leg.

As your muscular endurance improves, you can increase repetitions per leg and increase height and length of range of motion as you move to the next stair. This exercise also can be timed, 15 to 30 seconds per leg or more, depending on your fitness level.

Perform three to five sets of this exercise for best results.

If you have a access to gym equipment, some of the best glute exercises are weighted or body-weight-only walking lunges, lying leg curls, seated leg curls and duck stance squats weighted, with or without a machine or with body weight only.

If you are unfamiliar with the mechanics of a particular exercise, exercise machine or the range of motion or postural position of an exercise, always seek out the advice of a certified personal trainer.

Harden your core: Try Pilates

Men and women of all ages and fitness levels can benefit from Pilates, a low-impact, complete body workout that combines stretching and strengthening.

The concept: Strengthen your deep abdominal muscles with controlled, precise motions of the arms and legs to help create a powerful "core" that supports the rest of your body.

 

Strengthening the core muscles is essential to the success of treatment for most orthopedic conditions, including neck and back pain, stress incontinence and postpartum recovery. "Patients suffering from other conditions, such as fibromyalgia and osteoporosis, can benefit greatly from gentle Pilates exercises," says Marie Theodhosi, a certified Pilates instructor and physical therapist with St. Joseph Hospital Physical Therapy Department in Nashua, New Hampshire.

The best part is that you don't have to be an exercise expert to start. "Anyone from beginner to elite athlete can benefit from Pilates core stabilization techniques," says Theodhosi.

And while Pilates is gentle and for all fitness levels, she adds, "it is important to take Pilates from a qualified instructor who can teach you the correct techniques and progress you safely."

Martial arts good alternative to gym for boosting fitness in middle age

Martial arts are excellent for boosting all round fitness in middle age, and could provide an alternative to the gym, say researchers in the British Journal of Sports Medicine.

The authors base their findings on a small study assessing the physical fitness of nine practitioners of soo bahk do, a Korean martial art similar to karate, and nine largely sedentary people. The martial arts practitioners had practiced soo bahk do for one hour at a time at least twice a week for three years.

All the participants were aged between 40 and 60, with an average age of 46. They were assessed for levels of body fat, balance flexibility, muscle and grip strength, endurance and aerobic capacity.

The assessment revealed significant differences between the two groups on all the indicators measured except grip strength, which was more or less the same. The sedentary group had 12 percent more body fat than the martial arts group and could not notch up even half the number of sit-ups and press-ups performed by the martial arts group in one minute. The average time for holding balance among the sedentary group was 26 seconds compared with almost 62 seconds for the martial arts group. The difference in flexibility between the two groups amounted to 114 percent.

Regular exercise has long been known to delay or prevent the dwindling of physical strength. flexibility and susceptibility to fractures/falls associated with aging, as well as warding off serious disease such as heart disease and diabetes.

The researchers say that martial arts are particularly good as they burn up a lot of calories, while at the same time improving all round fitness as a "complete form of exercise."

 

More crunchy, less chewy?

Those with flabby tummies have probably heard lots of tips about the perfect sit-up. A Medical College of Georgia study has determined that no sit-up is perfect for everyone but there are lots of techniques to meet individual fitness goals.

"Exercise should be tailored to the individual," said Dr. Raymond Chong, an MCG assistant professor of physical therapy. An individualized approach is particularly important when developing an exercise program for someone with an injury or medical condition, as physical therapists routinely do, he noted.

Increasingly sophisticated tools are available to determine the effectiveness of exercises, and how appropriate they are for the individuals using them. Dr. Chong and four of his students used those tools this summer to study sit-ups from the inside out.

The group tested 15 healthy young adults performing six types of sit-ups: partial sit-ups (also called crunches, lifting the shoulders about six inches from a supine position) on the floor; full sit-ups (rising to a full lateral position) with knees bent at a 90-degree angle on the floor; crunches using an exercise ball with no assistance; full sit-ups using an exercise ball with no assistance; crunches using a ball held steady by an assistant; and full sit-ups using a ball held steady by an assistant.

In all positions, the study participants' arms were folded across their chest and their feet were stabilized. The exercise ball, a current trend in fitness, was soft, pliable and 70 centimeters in diameter. A metronome maintained a constant beat so that each sit-up was consistently timed.

The study participants did each type of sit-up eight times, with sensors attached that detected the electrical signals of each muscle contraction. The signals were fed into a computer so that the exact muscle activation of each sit-up could be measured and recorded.

The results surprised the researchers. For instance, they had theorized that considerable exertion would be needed to steady the ball with no assistance while doing sit-ups. But they found that the ball actually relieved effort. "When you apply pressure against the floor, there is a ground reaction equal to the force that was applied," Dr. Chong said. "But the ball absorbs the pressure. We didn't predict the mechanical aid the ball would provide."

They also found that full sit-ups are more strenuous than crunches.

"Crunches require less effort and less strain on the hip and lower back," Dr. Chong said. Also, interestingly, crunches are harder on the neck. "When the body is vertical (as during a full sit-up), the neck gets a break."

The most strenuous sit-up is a full sit-up from the floor, he said, noting its activation of muscles in the abdomen, back, shoulders, hips and legs. The second-most strenuous is a full sit-up using the ball unassisted. Least strenuous are crunches on the floor, followed in order by crunches using a ball with an assistant, crunches using a ball without an assistant and full sit-ups using a ball with an assistant.

"I was quite amazed at the research results," said senior physical therapy student Laurie Adkins, who participated in the research. "It's nice to find out that different types of abdominal exercises target different muscles."

Likewise, "I was very surprised with the results," said Kimberly Steele, also a student participant in the research. "I've been an aerobics instructor for seven years and a personal trainer for three. I typically save the last 10 minutes of a class for abdominal work." Now that she knows floor crunches are the least strenuous form of sit-up, she plans to modify her classes

This is exactly the kind of result Dr. Chong tries to inspire in his students. "As science progresses, exercises can be better tailored and more effective," he said. "I challenge my students to give me the rationale and explain the science behind it. I stress to them, 'Show me what you're doing is working.'"

He also emphasizes that more isn't necessarily better. For instance, a sedentary person beginning an exercise program should probably opt for crunches rather than full sit-ups, since they are less strenuous and less stressful on the hips and lower back. Those with neck pain should avoid crunches.

"The only bad exercise," Dr. Chong said, "is one that's unsafe."

 

 

Exercise to spice up your sex life!!!

Want to heat up your sex life and don't know how? The American Council on Exercise (ACE) points out numerous studies that show a direct correlation between exercise and improved sexual function.

"A growing body of evidence supports the notion that regular exercise may enhance sexuality through a variety of mechanisms that affect both the mind and body," says Cedric Bryant, chief exercise physiologist for ACE. "Physical improvements in muscle strength and tone, endurance, body composition and cardiovascular function (specifically, enhanced peripheral blood flow) can all enhance sexual functioning. Be careful not to over-train; too much exercise can actually decrease testosterone levels leading to a less-robust sexual appetite."

 

·  In October 2004, an article appearing in the Electronic Journal of Human Sexuality concluded that individuals who exercise regularly feel better about themselves, perceive they are more sexually desirable and experience greater levels of satisfaction.

·  In the June 2004 issue of the Journal of the American Medical Association, researchers from the University of Naples reported that lifestyle modifications, namely a reduced calorie diet and regular exercise, improve erectile dysfunction in obese men.

·  The August 2003 issue of the Annals of Internal Medicine published results of a study that found exercise can add years to a man's sex life and lower chances of impotence. Researchers looked at men over the age of 50 and found those who were physically active reported better erections with a 30 percent lower risk of impotence than men who were inactive.

·  An article printed in the February 1999 issue of the Journal of the American Medical Association shows exercise helps increase sexual potency because it strengthens the cardiovascular system and improves circulation. Good circulation is necessary for sexual function whereas obesity, smoking or heavy alcohol use can hamper this effect.

"Sexual function is affected by general health and the more you can do to improve your health with physical activity, the better your sex life can be," says Bryant. "Exercise has psychological benefits as well such as stress reduction, improved self-esteem, elevated mood and increased confidence that can also contribute to a more enriched sex life."

Entry for Wednesday, August 1

Welcome to August!! Will you be joining us in the Aerobic August challenge?? Take a minute to check it out in the Monthly Challenge box near the top right side of the space!! I hope the following article will inspire you to accept the challenge!

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Great summer workouts -- Just add water

Lynn Bode

With warm weather season now in full gear, exercisers want to take their workouts outside and breakout of their indoor fitness ruts. But, when temperatures reach record highs and humidity levels soar, traditional outdoor workouts become less appealing. So how can you stay cool while still enjoying outdoor physical activity? One word -- water. Water exercises are the perfect way to workout under the sun without overheating. You can get a total body workout without even breaking a sweat!

And don't worry if you aren't a veteran swimmer. Aquatic workouts aren't limited to just swimming. There are many other forms of pool exercises. You don't even have to be a regular exerciser to try aquatic fitness. One of the great things about working out in the water is that even fitness novices can easily perform many of the moves.

A great overall workout
It's also an excellent fitness choice for all ages, from the very young to seniors. Water exercise is a very good way to burn calories, improve your strength and flexibility, tone-up, improve your cardiovascular system, and just get more fit overall. And, the types of workouts are practically endless. Most land exercises can be modified and re-created in water. Other benefits include:

• lower injury risk
• less sweating
• works your entire body
• challenges your body in a very different way then it is accustom to
• refreshing way to workout
• water provides natural resistance so no equipment is needed
• can increase/decrease intensity (difficulty) simply by alternating between shallow and deep areas
• good low-impact exercise choice for pregnant women
• reduces joint compression and downward gravity pull (in other words � easier on the joints)
• even people who can't exercise on land can often exercise in the water
• excellent rehabilitation exercise for people recovering from an injury
• less stress on bones and muscles
• great option for people with arthritis

Plus, water workouts also provide a fun and more socially interactive exercise option. For example, parents can enjoy time at the pool with their children while also fitting in some of their weekly workout sessions. Aquatic aerobic classes also provide a social, group-setting alternative.

Still not convinced that an aquatic workout will challenge your body as well as some of the more common workouts like walking or jogging. Well, try some of the sample exercises below and you'll probably quickly change your mind. But, don't judge the workout solely on how high your heart rate gets. Keep in mind that swimmers generate a slightly lower heart rate when compared to cyclists and runners. This does not imply that they aren't working as hard. Experts equate the lower heart rate partially to the effect of immersion in a relatively cool environment. So, keep this in mind when determining your target heart rate, which may be 10 beats per minute lower when in the water. Also, don't make the mistake of assuming you are well hydrated just because your body is submerged in water. You still need to drink about 1/2 a cup of water about every 20 minutes of exercise.

Swim/walk interval laps: Swim one to two laps (use any swim form you prefer: crawl, backstroke, etc). Walk one to two laps in the pool. Repeat sequence four to six times.

Water squats: Stand in the water with feet about hip-width apart. Bend your knees slightly as you push your hips back as if you are sitting on a chair. Keep your knees behind your toes. Return to start position and repeat. The water provides extra resistance and makes this move more challenging.

Wave jumps (for those with access to the ocean or a wave-simulator): Stand in knee-deep or less water. Each time a wave comes attempt to jump over it. Note: this is a more advanced move that requires good balance and strong swimming skills. Do not attempt this move unless you have experience swimming in waves.

Water jogging: Can be done with the use of flotation devices where your feet don't touch the ground or the traditional way of actually jogging in the water.

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Overcoming worry: The calming power of exercise

Bob Livingstone LCSW

There are a lot of us that spend too much time worrying. According to The National Institute on Mental Health, approximately 40 million American adults ages 18 and older, or about 18.1 percent of people in this age group in a given year, have an anxiety disorder. Anxiety prevents us from being happy, can cause physical ailments, and keeps us from taking healthy risks that may improve the quality of our lives.

Worry may be a trait that is passed on genetically from your family or it may be an outcome of your environment. One or both of your parents may suffer from intense anxiety and you learn to be anxious

because it is modeled for you as a way of living. The worry is usually driven by a need to have a guaranteed outcome. Of course there are very few situations that result in a sure-fire conclusion. Therefore the worrying does not seem to have any purpose or any positive effects in one's life.

The worrying can become habitual where you immediately turn to the feelings of anxiousness in your stomach, the endless spinning of your thoughts and the sense that disaster is about to occur. You believe that there is not an alternative to this way of being because you have been processing information in this manner your entire life.

However, there is a means to transform the worrying to peace through physical exercise. There are many studies that conclude that physical exercise brings a state of well being and calmness. There is research that indicates that working out as little as 15 minutes at a time will enable you to reach this state.

First, make an appointment with your physician to clear you for participating in physical exercise. While you are walking, running, biking or other aerobic activity do the following:

1. Notice if you are feeling anxious or worried when you begin your workout. What is making you anxious? Are you worried about some project at work that is overdue? Are you anxious about your relationship with your husband/wife or partner? Are you having a conflict with a friend or family member?

2. Notice when a sense of calmness comes over you. What does this feel like? Do you notice your worrying decreasing or dissipating? What does your body feel like now? Do you feel strong and confident? Do you see yourself differently? Do you feel better about yourself?

3. Now, focus on the issue that was making you anxious in the beginning of your workout. Do you still feel anxious or has the anxiety decreased? Do you feel that you can develop a strategy for working through this difficulty? If so, do you notice how clear thinking you are? How is the strategy planning going? Is it going smoothly?

A regular exercise program will help ease your worrying. You will notice that the confusion that is created by anxiety will decrease or dissipate. You will discover that issues that once seemed impossible to approach, much less resolve, and become much easier to work through. You can learn to capture this peaceful feeling that you obtain from exercising while you are sedentary. This process won't happen overnight, but it can with practice.

A regular exercise program can lead you to living a life where you focus on living happily in the present instead of worrying about the future or dreading the past.

 

Pilates with resistance bands

by Julie Anne Eason

Get on the band wagon! Inexpensive resistance bands could be your ticket to a better Pilates experience.

If you still think of the molten center of the earth when you hear the word "core," where have you been hiding? The popularity of Pilates mat classes over the past decade has exploded. And like any popular form of exercise, it is continually growing and changing. You wouldn't have found resistance bands like Therabands and Dynabands  in the studio when Joseph Pilates began teaching his method of stretching and strengthening back in the 1920s. "But if you look at footage of him teaching at Jacob's Pillow, he did have a rigged up a system of cords -- like bungee cords -- attached to the wall," says Lisa Wheeler, Reebok Global Master Trainer and International Fitness Presenter. "So even though using resistance bands in a mat class is a more modern invention, you can still trace the practice back to Mr. Pilates."

Resistance bands are popular because they're inexpensive -- usually around $5 -- and easy to transport if you're traveling. In a Pilates setting, they are useful to both beginners and more advanced students. "Beginners can use the bands to assist with extreme ranges of motion," Wheeler says. "The band can help them learn to recognize their core and find correct positions." More advanced students use the bands to add resistance and give their muscles a challenge.

“These things are everywhere -- in classes and dvds -- I use them in all my classes," says Tracey Mallet, Pilates Master Instructor and creator of the Pilates dvds 3 in 1 Pregnancy Systems. "Even if a student doesn't need to use a band for assistance or resistance, we use them to add variety to the routines. It keeps people interested."

Both Wheeler and Mallet agree that using a resistance band can cause you to lose good form. "If you feel tension in your neck, something's wrong," Wheeler warns. Pilates is useless -- and a bit dangerous -- if you lose your form. It's all about proper alignment. If you have extremely stiff hamstrings, like many people do, a band can help you support your leg in a lower position until your core is strong enough to hold it there without a band. But if your lower back starts arching up and loses contact with the floor, youire not doing yourself any favors by using the band. A good teacher will be able to help you modify movements using a variety of techniques, so if something doesn't feel right, ask!

If you do use a band, it's important to be sure you're using the correct weight for what you're doing. Mallet instructs her students to use a heavy supportive band for assistance -- these are usually steel grey in color. Lighter, stretchier bands are best for resistance.

You can increase or decrease the resistance by increasing or decreasing the length of the band. If your gym doesn't have a ready supply of resistance bands for its classes, you can always bring your own. They are readily available at department and sporting goods stores, or ask any physical therapist to cut you off a piece -- she's probably got a big roll of the stuff stashed in her office. "I generally use the straight pieces of rubber in my classes," Wheeler says, "but you can use the tubular kind with handles on each end -- just use whatever you've got handy."

Many Pilates mat classes also add in traditional sculpting and toning exercises using resistance bands. "I find people want a well-balanced class," Mallet says. "If they only have time for one class, they want Pilates. But they also want some upper body sculpting. Pilates does have some wonderful upper body exercises, but most students will never progress far enough in the discipline to get to those exercises -- mainly because they don't have access to the Reformer or other apparatus. Resistance bands allow beginner and intermediate students to mimic the exercises we do on these specialized and very expensive machines."

So, whether you're a beginner who needs a little help with her roll-ups, or an advanced student who needs a challenge, resistance bands can be a great way to pump up your Pilates routine!

Power yoga ... even wimps can do it!

Ever considered trying power yoga, but felt you couldn't because you didn't have the stamina; or you couldn't hold the postures; or you didn't want to look silly among a bunch of regular power yoga practitioners whose lithe bodies seemed oh so perfect?

Veteran yogi Mark Blanchard says it's a needless fear that is easily banished once you experience power yoga's ability to help you reduce stress. (One of many benefits inherent with power yoga (ashtanga), a fiery style of yoga that links together a series of postures (asanas) into a powerful flowing workout routine that not only soothes your mind and spirit, but also whips your body into shape.)

Blanchard is the founder of Progressive Power Yoga and owner of a popular studio in Studio City, CA. He's been practicing power yoga for twenty-eight years and teaching it in his studio for over ten. He lists among his students some of Hollywood's hottest stars. "Anyone regardless of age, size, or physical capability can practice power yoga," says Blanchard. "Power yoga sessions should never be categorized by levels of experience or difficulty that might seem threatening."

According to Blanchard, power yoga should be challenging for you, but not to the point where you become stressed over whether or not you are doing too much or not enough. If you're having difficulty maintaining a slow and deep rate of breathing through your nose and mouth, slow down. It takes time and dedication. It takes patience. "I always refer to it as yoga practice, not yoga perfect," adds Blanchard. "Don't worry if you can't stretch as far, push as hard, or hold a posture (asana) as long as the person next to you. Don't measure your progress by theirs. Simply work at your own pace and do the best that you can do. For example when performing a standing forward bend, if you cannot bend over far enough to place your hands palm-down and flat on the ground, bend over as far as you can and grab your shins. Remember to breath. And as you continue to breath deeply, your body will respond. You'll possibly bend further the next time you repeat the posture."

Revolutionary 30-minute workout

by Kenny Mahadeo

Kenny Mahadeo, Trainer, Peak Performance, NYC, reccomends this revolutionary 30-minute, female-specific strength training program to help women, sculpt, shape and tone.

Press Up to Down Dog

The Press Up to Down Dog incorporates movements from physical therapy and yoga to help restore movement throughout the joints of the body. This is a great pre-workout exercise and does wonders for anyone with chronic lower back and/or neck tension. It prepares the body for more strenuous exercises by increasing circulation to all the joints of the body, thus, restoring joint range of motion (flexibility). The exercise involves most major muscles of the female anatomy and provides a pre-workout tricep and shoulder arm blast. Performing this exercise 3-4 times a week will dramatically improve your posture while decreasing your overall stress level. You will feel rejuvenated!

1. Lie on your stomach with you feet about hip width apart and your toes pointed. Place your hands directly under your shoulders and relax your lower body.

2. Take a deep breath and hold for 2 seconds. It is important to keep your head aligned with your spine and your chin slightly tucked in throughout the entire exercise.

3. On the exhale, press your palms into the floor and slowly push your shoulders, chest and abdomen off the floor while keeping your legs, butt and back muscles relaxed.

4. Try to straighten the elbows while keeping your waistband in contact with the floor.

5. During the second phase, bend from the knees and hips and sit your hips back "toward" your heels without moving the original hand or knee position. Keep the hands and knees where they are while actively trying to push the chest through the arms and toward the floor. The goal is to feel a stretch in the lats, chest and middle back.

6. Hold for 6 seconds then return to your starting position.

7. Repeat 12-15 times, 3-4 times/week, for 4 weeks.

Sit Up and Press

The Sit Up and Press is another wonderful restorative pre-workout exercise. It increases strength in the joints previously stretched by the Press Up and Down Dog. This promotes overall joint mobility, stability and strength. The sit up and press also increases strength in the abdominals, hip flexors and shoulders, as well as mobility in the thoracic spine. It is recommended to alternate these two exercises before progressing to the standing portion of this program. Full body exercises like this greatly improve coordination, timing and agility. In addition, the increase in caloric expenditure accelerates weight loss. Performing this exercise 3-4 times a week will slim your midsection while leaning and lengthening tight hamstrings.

1. Lie flat on your back with your legs straight, your feet about hip width apart and your arms by your side.

2. Tighten your abs while pressing your lower back into the floor.

3. Slowly sit up while reaching your hands toward your toes. Keep your feet from lifting off the floor.

4. Sit up as tall as you can and actively push your palms toward the ceiling.

5. Tighten your thighs and curl your toes toward your chin while keeping your legs straight.

6. Hold this for 3-5 seconds.

7. Slowly lower your body back toward your starting position while once again reaching for your feet.

8. Repeat 12-15 times. You can increase the difficulty by starting with your hands across your chest and reaching toward the ceiling until you have reached the upright seated posture.

Active Leg Lock Bridge

The Active Leg Lock Bridge is a great exercise that targets the hamstrings, glutes, abs and shoulders (all female problem areas), as well as the upper and lower back muscles. It will firm and tone most of the major muscle groups of the body. Perform this exercise 3-4 times a week and watch those saddlebags transform into buns that defy gravity without adding muscle bulk to your precious areas.

1. Lie on your back with your feet on the floor and your knees pointed toward the ceiling.

2. Tighten your abs and press your arms, heels and shoulders into the floor.

3. Use your abs to lift your left knee toward the chest without changing the angle of the left knee.

4. Keep your abs tight, press your shoulders and right foot into the floor and lift the hips and back off the floor. Hold for 3 seconds and return your body back to the floor.

5. Repeat 10-12 times.

6. Do the same, this time actively lifting the right knee, with the abs, toward the chest, and repeat steps 3 to 5.

Forward Arm Walk

The Forward Arm Walk is an excellent exercise that increases overall upper body/core strength, stability and coordination, while toning and firming the triceps, shoulders, abdominals, chest, legs and upper back muscles. It revs the metabolism into high gear, stripping the body of unwanted body fat. Most women will find this exercise to be very challenging yet quite an effective tool at helping them reach their fitness goals.

1. Stand with your feet hip width apart.

2. Bend your knees and hips, then slide your hands down your thighs until you can place your palms on the floor in front of your toes.

3. Tighten your abs and slowly walk your hands forward along the floor, away from your feet. If you have tight legs, bend your knees as much as needed to keep the hands in contact with the floor.

4. Slowly continue to walk your hands away from your feet while lowering your hips toward the floor.

5. Shift your weight toward the arms, tighten your thighs and abs and continue to lower your hips toward the floor until your trunk is parallel to the floor.

6. Hold for 2 seconds

7. Lift your hips, pressing your weight back toward your feet.

8. Walk your hands back to your feet while pushing the floor away from you.

9. Slide your hands up your thighs, and return to your standing position.

10. Repeat 6-8 times. Increase your repetitions by 2 every week for 3-4 weeks.

Walking Lunge with Hip Flexion (Knee Tuck)

The Lunge is an excellent exercise for toning the glutes and thighs, a major priority for my female clients. I find this to be an effective exercise for increasing hip range of motion, hip strength, stability and coordination, all the while toning, toning, toning.

1. Assume a standing position with feet approximately hip width apart.

2. Step your right leg forward 3-4 feet in front of you, bend both knees and lower your thighs until they are parallel to the floor. The heel of your left (back foot) should come off the ground.

3. Keep your abs tight and your back athletically straight.

4. Shift your weight to the right (front) leg.

5. Stand on your right (front) leg and lift the left knee into your chest by engaging the abs.

6. Hold for 3 seconds.

7. Place your left leg back on the ground.

8. Step the left leg forward 3-4 feet in front of you and repeat steps 2-7.

Note: in this move, you are traveling forward. If you do not have room to walk forward for multiple repetitions, turn around after each rep and work toward your original starting position.

9. Repeat for a total or 12-20 repetitions. Increase the repetitions by 2-4 per leg each week for a total of 4 weeks.

Modified Side Plank

The Side Plank was designed to improve stability/strength of the shoulder, neck, hip, abs, arms and legs in a frontal (side movements) plane. raditionally, this exercise is performed with the legs together. I like this slight modification of the exercise because it incorporates and then increases the involvement of the inner thighs. It's great for toning those stubborn inner thighs while increasing the overall integrity of the hip and lower back.

1. Lie on your left side with your trunk supported by the forearm. The heel of the right foot should be placed on the ground directly in front of the toes of the left foot.

2. Tighten your abs and glutes.

3. Press your forearm into the ground and lift your hips off the floor.

4. Hold for 4-6 seconds.

5. Slowly return to your starting position.

6. Repeat 6-8 times.

7. Lie on your right side and perform steps 1-6.

Note: you might find one side more challenging than the other. A little hint: in order to balance your left and right side, always perform the more challenging side first. Complete the max repetitions on the weaker side and then perform the same amount of reps on the dominant side. It is common to have a dominant side.

However, if this is not an issue for you, then increase the reps on both sides evenly until you can perform 12-15 reps on each side. Following should be an increase in the hold time from 6 to 10 seconds.

Follow this schedule to maximize the weight loss capacities of the program:

Week 1

Day 1

Circuit all exercises with 15 seconds in between exercises. In other words, go from one exercise to the other with only 15 seconds of rest in between exercises. Rest for 2 minutes and repeat circuit 2-3 times.

Day 2

Perform all exercises individually for two to three sets with 60 seconds of rest in between each set.

Day 3

Perform all exercises individually and add 20 jumping jacks as an active recovery. In other words, so one set of one exercise, then 20 jumping jacks and repeat for 3 sets.

Day 4

Circuit all the exercises without any rest. Then rest for 2-3 minutes. Repeat 2-3 times.

Week 2

� Increase your reps or holds.

� Start from Day 2, meaning Day 2 is now your Day 1, etc.

Week 3

� Increase your reps or holds.

� Start from Day 3, meaning Day 3 is now your day 1, etc.

Week 4

Start from day 4, meaning Day 4 is now your Day 1. Perform all exercises in reverse order.

Strengthening back muscles

Sara Jones

Fitness expert Sara Jones shares some ideas to help strengthen your back.

Your question:
I would like to know some exercises that will strengthen the lower back muscles. -- Julie L.

The fitness expert answers:
I would suggest first making sure that your back pain is coming from a weakness (loose muscle) or a tightness (strong muscle). If there is anything wrong as far as a medical problem, you need to consult your physician before starting an exercise program.

Many times I have seen that the low back pain comes from having a weak muscle that needs to be made stronger or just the opposite, a strong muscle that needs to be stretched. Usually, it is not just one muscle, but a group of muscles that need to be stretched and/or strengthened. Here is a list of exercises/stretches that might aid in your back pain:

Stretches:

• Pelvic tilts lying on your back with knees bent. These will aid in stretching your abdominal muscles
• Knee-to-chest stretch bringing your bent legs to your chest while lying on your back. This will stretch the hamstrings, butt and low back muscles.
• Trunk flex on hands and knees (like a cat stretch). This will stretch the back, abdominals and the back of your legs (hamstrings).

Exercises:

• A variation of curl-ups (crunches) to strengthen the abdominal muscles -- do not forget about your side stomach muscles (obliques).
• Single leg extension while lying on your back bringing your leg up one at a time. This will strengthen the back of your legs (hamstrings) and your butt and at the same time stretch your hip flexor muscles (the muscles in front of hip joint).
• Controlled trunk extensions while lying on your stomach and bringing your shoulders slightly off the ground (keeping your head in line with your spine = don't look up). This exercise will strengthen the back extensors (low back).

 

Summertime fitness: Exercise on the go

Michael Stefano

Whether you're a seasoned athlete who's been training all your life, or just getting started on a new exercise program, finding time to workout when the warm weather hits can become a rather daunting challenge.

From ballgames to backyard barbecues, the warm weather brings many activities that can lead to more eating and less exercise. Life is not a dress rehearsal, and for most of us, giving up a day of picnicking on the beach or a sunny morning on the golf course for the dank artificial cool of the local health club, presents no real choice.

So go ahead, bring the kids to the park, spend the weekend at the shore, do whatever it is your heart desires while the sun sits high in the sky. Exercise and summer fun can go hand and hand -- achieving a sort-of two bird with one stone effect. And by following a few simple suggestions, you can turn your day at the shore into fun and fitness.

Walk it off
Instead of just lying on the beach all day, take a walk along the shoreline. The extra effort that it takes to walk briskly on the soft, sandy surface will contribute to the overall fat burning effect.

While vacationing at your favorite summer getaway, steer clear of cars and cabs, and walk wherever and whenever possible. On a recent trip to Las Vegas, I logged in an average of 6 miles every day (as measured by a pedometer) simply by walking to and from various hotels, restaurants and casinos all day. Undoubtedly, this helped balance out the all-you-can-eat buffet food.

Play, don't lay
Get off that beach blanket and join in the fun -- play some volleyball, toss around a Frisbee, go for a swim, or bodysurf. Just don't lie there for four hours roasting in the sun. If picnicking with friends or family members, organize or join in a softball game, play horseshoes or take a hike in the woods. Get in the middle of whatever happens to be going on.

When vacationing at your favorite all-inclusive Caribbean Island, you'll be offered to participate in an endless stream of events from an afternoon match of water polo to singing and dancing in a combination employee/guest Broadway like stage production. Don't pass the chance to make calorie burning this much fun.

Travel light
Bodyweight alone can provide all or most of the resistance you'll need to improve both strength and endurance, while at the same time burning fat and toning up the entire body. The addition of some very lightweight, inexpensive items can provide you with a level of variety, safety, and an overall more effective approach.

·  Resistance bands, or tubing have been popular with physical therapist for years, as they offer a safe and effective way to challenge muscles when recovering from injury, without placing undue strain on surrounding joints. Lengths of tubing that come in various resistance levels, weigh almost nothing, take up virtually no space in the most over-packed suitcase. When combined with a simple door anchor, bands make available a wide variety of exercise options. They're also are a great substitute for stationary and more expensive forms of resistance equipment.

·  An exercise mat is a must-have. Put it between yourself and any hotel room floor. Inexpensive mats tri-fold, and fit nicely folded into a traveling bag. It can be used to do push ups on a sandy surface, or sit ups on an unpadded floor. A good mat provides solid traction and footing for many simple floor type exercises.

·  A summer day spent walking around any big city is a plethora of sights, sounds and beautiful experiences. Living right outside Manhattan, Kim (a very special lady and my co-editor) and I, put on a good pair of walking shoes and take the Long Island railroad into Penn Station without having a specific destination. We feel like we're on vacation as we comb the town on foot, having a great time, burning lots of calories with every step.

So go ahead and enjoy yourself. The amount of stress relief you'll gain from enjoying life will be well worth a few missed workouts. In the process, you can continue to exercise your body in a possibly, much needed, new fashion. You'll be surprised at how a few simple adjustments and keep you fit all summer long.

Travel Light Workout
Push up: Chest/arms/shoulders
Lie face down on the floor or mat, hands on the floor, palms down, slightly wider than shoulder width apart, and toes curled under on the floor. Your back and legs are straight. Exhale as you slowly straighten your arms and push your body away from the floor. Inhale, lowering yourself back down to the point where your chest comes within a few inches of the floor. Repeat to muscle fatigue (in the range of 10 to 20 repetitions). To reduce overall intensity, perform the modified push up instead of the classic version.

Modified push up
Everything remains the same as in the regular push-up, except the knees are bent and remain on the floor throughout the movement instead of the feet. Repeat to muscle fatigue (in the range of 10 to 20 repetitions).

Leg raise: Abs/core
Lie supine on a mat or padded carpet, legs straight, both hands under your buttocks to help maintain the proper pelvic tilt (engages abs), while you press the lower back into the floor. With your head held off the floor a few inches, (if necessary, place a mat or pillow under the neck for support) exhale as you bring your knees to your chest. Inhale as you straighten your legs to a point where your feet are a few inches off the floor, then bring back into the chest. Ankle weights will increase intensity, while the knees can remain partially bent throughout the movement to reduce it. Repeat to muscle fatigue (in the range of 20 to 30 reps).

Cable row: Arms/back/shoulders
Sit on the floor legs straight out in front of you, upper body upright and the resistance tubing wrapped around your feet (or other safe anchor). Grab onto the ends of the tubing with both hands, exhale and pull hands into your abdomen. Inhale as you slowly return to the starting position. Motions should all be slow and deliberate. Repeat to muscle fatigue (in the range of 10 to 20 repetitions).

·  Rearward lunge: Thighs/hips/buttocks
Stand with feet shoulder width apart, arms at your sides. Inhale and take a large step backward with the left foot to a point where your left knee is a few inches above the floor (or as close as you can comfortably go) and your right knee does not extend past the toes of your right foot. Your hands remain at your sides, gaze forward. Exhale and step forward with the left leg returning to the starting position. Finish all reps with the left leg before repeating with the right. To make the movement less difficult, alternate legs from rep to rep. Repeat to muscle fatigue (in the range of 10 to 20 reps).

Travel Light exercise guidelines

·  Warm up with 5 minutes of walking or stepping in place

·  Do all four exercises one, two, or three times through

·  Rest from one to three minutes between each set

·  Rest at least 48 hours before repeating the same exercises

·  Combine with brisk walking/jogging on the same or alternate days

Breaking free of a fitness rut

By Jeanette Jenkins

 

When you were a kid, your mom told you to brush up and down not side to side or you wouldn’t get your teeth really clean.  The same theory applies to fitness: Do it right and it will work.

 

Many of you undoubtedly have tried various exercise programs, lost a bit of weight at the beginning, and then became frustrated because your body stopped changing. Being unable to get past the “plateau” (as it is called) isn’t your fault -- it’s because the program has been poorly designed.

 

These six exercise-training principles are the cornerstone of a good program design that will guarantee that you’ll break through the plateau and maximize results:

1. Individual Differences: Every person is different, and each person's response to exercise will vary. A proper training program should take individual differences into account. Whether you are a beginner or more advanced, there is a safe place for you to start and a challenging place to which you can strive! 

2. Specificity: To become better at a particular exercise or skill, you must perform that specific exercise or skill. In other words, to tone and strengthen your abdominals you have to include abdominal exercises in your program.  To tone up your thighs you have to include specific exercises for your thighs. If you want to improve your ability to jog then you have to include jogging in your training.

3. Use/Disuse: You have to move your muscles or they become soft and flabby. Many people try to lose weight by working out just sporadically -- when they feel like it -- but they soon give up because they don’t see results. You must be committed and consistent to see results. 

4. Adaptation: By repeating an exercise, the body adapts to the stress and the skill becomes easier to perform. This also explains the need to continue to apply the principle of  “overload” (see next entry) to continue to see improvements and changes in your physique.

5. Overload: A greater-than-normal load on the body is required to create change. If your body is already used to walking then it is necessary to start incorporating an incline or jogging intervals.  If your body is use to lifting 3-pound weights, then you have to move up to 5-pounders to see results.  The more you do, the more you become capable of doing.  This is how all the training adaptations occur in exercise and training.  The human body is an amazing machine. When you stress your body by lifting a weight that is more than you are accustomed to, your body will react with physiologic changes that will enable you to handle the stress the next time it occurs.  This concept is the same in cardiovascular training relating to the heart, lungs and endurance muscles.  This is how people get stronger, bigger, faster and increase their physical fitness level.  

6. Progression: There is an optimal level of overload that should be achieved, and an optimal timeframe in which this overload should occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly can result in injury or muscle damage.  Therefore it’s important that you start slowly and then progress to the next level as your body adapts to the exercise. 

 

Adapted from the new book “The Hollywood Trainer Weight-Loss Plan,” available May 3, by Jeanette Jenkins.

 

Shape up like Spider-Man

 

By Gregory Joujon-Roche

We all love Spider-Man because, as superheroes go, we can relate to him. Sure, he’s got that special Spidey sense, yet he’s not the size of a brick building and he doesn’t eat villains for lunch.

He’s a little more like the rest of us mere mortals -- and he has many of the fitness qualities we aspire to: strength, speed and agility.

Well, with the superhero workout below, you can shape up like Spider-Man, too. But these three activities aren’t for the weak. If you’re a beginner, start slowly and work your way up to this challenge.

*Peter Parker push-ups:

Start on the floor in traditional push-up position. Keep your abs braced and your body in a straight line, parallel to the floor. Slowly lower yourself down, and as you do, bring your right knee toward your right elbow. Try to rotate your knee so it is outside your elbow, keeping your foot off the ground. Hold for 5 seconds, pushing through your chest, shoulders and triceps, and then return to the starting position. Aim for 5 to 10 push-ups per side.

*Superhero side planks:

Side planks will help build your core strength, which is important for balance and dexterity. Start by lying on the floor on your left side. Then lift up on your left elbow so that your hips are off the floor and your entire body is in a straight line. Hold for one minute and then repeat on the right side. That’s one set. Aim to do three sets on each side.

 

*Spidey sprints:

To do your best Spidey imitation, you need to be built for speed. Get outdoors for this one. The goal is to do 10, 100-yard sprints. Be sure to warm-up first with some jogging and half-paced practice sprints, then pick up the pace. Sprint as hard as you can -- go, go, go, go, go! Record your times and see how you improve each week. At the end of each sprinting session, take a little walk to keep things loose and then get in some nice stretches.

 

Do these activities three days a week and feel your transformation!

 

Gregory Joujon-Roche and the team at Holistic Fitness trained Tobey Maguire for "Spider-Man 3."

 

Feel like a slug? 5 moves to boost your energy

By Kathy Kaehler

 

Sometimes I just feel like curling up on the couch and closing my eyes, or grabbing a diet soda to keep me going. But instead, a little movement is exactly what I need.

 

Research shows that even 5 minutes of physical activity can effectively boost your energy. So whenever you’re feeling sluggish, try this quick pick-me-up. It will help transport blood and oxygen to your muscles and your brain to revive your body.

 

Do each of the following exercises for 1 minute, and you should feel ready to tackle the rest of your day.

 

*Straight Leg Kicks. Stand tall with your feet hip-width apart, your hands on your hips. Kick your right leg in front of you to about hip height; at the same time, reach out with your left hand and touch your toes. Keep your abs pulled in tightly and your upper body upright. Repeat with the opposite leg and arm. Continue alternating sides for 1 minute. (If you can’t touch your toes on the first few kicks, reach as far as you can. As your body warms up, you should feel more flexible, so continue trying to touch them.)

 

*Touch Down Reverse Lunges. Stand tall with your feet hip-width apart. Step backward with your right foot and bend both knees into a lunge. Your left knee should be directly over your left ankle, your right heel lifted. Touch the floor with your right hand close to the inside of your left foot. Straighten your legs to return to the starting position. Repeat, stepping back with your left foot. Continue alternating legs for 1 minute.

 

*Butt Squat. Stand with your feet hip-width apart. Keeping your abs pulled in tight, bend your knees to lower yourself down into a squat, keeping your knees slightly in front of your ankles and your weight on your heels. Do 2 sets of 10.

 

*Triceps Dips. Sit on a sturdy chair with your hands on the front edge of the seat, fingers facing forward. Supporting yourself on your hands, walk your feet forward so your butt is just in front of the chair seat, knees straight. Your back should be close to the chair. Bend your elbows to lower yourself down toward the floor, until your elbows are just above your shoulders. Exhale as you use your arms to press back up to the starting position. Do this for 1 minute.

 

*Ab Pull-Ups. Sit on the edge of the chair with your hands wrapped around the sides of the chair seat. Lean back and extend your toes to the floor with a slight bend in your knees. Lean your upper body back into the chair. Exhale and tighten your abs as you curl your upper body forward and pull your knees in toward your chest. Return to the starting position. Do this for 1 minute.

 

Excerpted from Kathy Kaehler’s new book, “Fit and Sexy for Life,” due out March 20.