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Archive for the ‘Exercises’ Category

A military press with a light weight body bar can help work your shoulders, your back and your arms.  First, place your hands a couple of feet apart on the body bar.  Stand straight with your feet a few inches apart.  Keep your abs tight as you push the body bar straight above your head until your arms are straightened.  Now lower the bar to your chest.  Repeat the movement for 3 sets of 10 repetitions.

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You can use a light weight body bar to tone your triceps.  Begin by placing your hands about 6 inches apart on the bar.  Lie on the floor on your back with your feet flat on the floor and your knees up.  Keep your abs tight throughout the exercise.  Now raise the bar straight up over your chest until your arms are straightened.  Now lower the bar until it is only a couple inches above your chest. Then raise it again.  Now repeat for 3 sets of 10 repetitions.

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You can use an exercise tool called a body bar to do your front raises.  First, place your hands about two feet apart on the bar.  The bar should be much lighter than a barbell.  Now stand straight, with your feet a few inches apart.  Make sure that your abs are tight as you raise the bar until your arms are parallel to the ground.  Keep your arms straight as you move.  Now lower the bar to the original position.  Repeat for 2 sets of 12 to begin.

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To do a plie squat start in a standing position and turn your right foot out to the right and your left foot out to your left.  Spread your feet about 3 feet apart.  Make sure that you keep your abs tight during this entire movement in order to protect your lower back.  Now bend your knees until they are parallel with your gluts.  Be sure to lift each arm straight out to the sides of your body to help keep your balance.

The squat is a great way to work out your gluts and quadriceps muscles.  Even without using weights, the squat can really help to tone and strengthen your legs.  Start in a standing position with your toes pointed straight and your abs tightened.  Bend at the knees and go down until your gluts are parallel to your knees.  Make sure that you keep your abs tight to protect your lower back and raise your arms straight out in front of you each time you squat.  Do this to help keep your balance.