Dyed my gray roots today and did the workout while I waited until I could wash the dye out! Multi-tasking maniac!
Worked on lining out a 6-8 week plan for real improvement to my bustline - would like to have perky boobs again! Everything I have researched says we can firm them up and perk them out so here goes...and I do not have a perky butt yet so will keep all the butt exercises as well.
Routine for 1/21/2010: 15 reps of the 3 chest exercises; 20 lunges (oh boy); 6 squats and 6 sumo squats; 10 bridges; 20 pullovers, and 30 donkey kicks.
Wednesday, January 20, 2010
Chest Exercises for Women
Do 8 - 15 repetitions of each of the following 3 exercises - and do 1 - 3 sets (3 sets would be 45 reps with a rest in between each set of 15)
The Modified Push Up
A. Get on your hands and knees on the floor with eyes and forehead facing the floor and arms slightly more than shoulder width apart. Tighten your abdominals. If we tighten our abdominals in every exercise they will start to get in shape before we really concentrate on them.
B. Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up. Don't lock your elbows at the top of the movement and don't do the dreaded "head bob." That's when you dip your head toward the floor without moving any other part of your body.
Modified Bench Press
A.Lie on your back with your feet flat on the floor and a weight in each hand. Again, if you do not have weights, use a can of soup or vegetables. Push the weight/cans up until arms are directly over your shoulders and your palms face the ceiling. Tighten your abdominals and try to keep you back straight - do not arch it and do not press it into the floor.
B. Lower your hands down until your elbows lightly touch the floor. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the floor.
3. Modified Incline Fly
A. Most of you don't have an incline bench, so use several pillows propped up on the floor. Lay down with your upper back, neck and head against the pillows. With a weight each hand and put your hands out directly in front of your chest, with your palms facing each other. (position arms as if you had a large rolled towel on you chest and your arms are around it) Tuck your chin to your chest until your neck is in alignment with your spine and keep your natural back posture, neither arched nor flattened.
B. Move your hands apart so your elbows go down and out to the sides until your elbows lightly touch the floor. Maintaining a constant bend in your elbows, lift your arms back together over your chest - again as if hugging a big fat towel roll.
The Modified Push Up
A. Get on your hands and knees on the floor with eyes and forehead facing the floor and arms slightly more than shoulder width apart. Tighten your abdominals. If we tighten our abdominals in every exercise they will start to get in shape before we really concentrate on them.
B. Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up. Don't lock your elbows at the top of the movement and don't do the dreaded "head bob." That's when you dip your head toward the floor without moving any other part of your body.
Modified Bench Press
A.Lie on your back with your feet flat on the floor and a weight in each hand. Again, if you do not have weights, use a can of soup or vegetables. Push the weight/cans up until arms are directly over your shoulders and your palms face the ceiling. Tighten your abdominals and try to keep you back straight - do not arch it and do not press it into the floor.
B. Lower your hands down until your elbows lightly touch the floor. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the floor.
3. Modified Incline Fly
A. Most of you don't have an incline bench, so use several pillows propped up on the floor. Lay down with your upper back, neck and head against the pillows. With a weight each hand and put your hands out directly in front of your chest, with your palms facing each other. (position arms as if you had a large rolled towel on you chest and your arms are around it) Tuck your chin to your chest until your neck is in alignment with your spine and keep your natural back posture, neither arched nor flattened.
B. Move your hands apart so your elbows go down and out to the sides until your elbows lightly touch the floor. Maintaining a constant bend in your elbows, lift your arms back together over your chest - again as if hugging a big fat towel roll.
Senior Exercise For Leg Strengthening
They say seniors need to improve strength, balance, flexibility and endurance. Who doesn't? Unless you are a Venus or Serena Williams you probably need all of the above.
Strengthen your-legs-exercise for Seniors: Knee Flexion: strengthen muscles in the back of the thigh-
* Stand straight, holding onto table or chair for balance.
* Slowly bend one knee as far as possible, so foot lifts up behind you. Don't move your upper leg at all; bend your knee only. Hold position.
* Slowly lower foot all the way back down. Repeat with other leg.
* Alternate legs until you have 8 to 15 repetitions with each leg.
* Rest. Then do another set of 8 to 15 alternating repetitions.
Got this exercise online and there are more here Senior Exercises You can pick some more out here and I will be adding more.
Strengthen your-legs-exercise for Seniors: Knee Flexion: strengthen muscles in the back of the thigh-
* Stand straight, holding onto table or chair for balance.
* Slowly bend one knee as far as possible, so foot lifts up behind you. Don't move your upper leg at all; bend your knee only. Hold position.
* Slowly lower foot all the way back down. Repeat with other leg.
* Alternate legs until you have 8 to 15 repetitions with each leg.
* Rest. Then do another set of 8 to 15 alternating repetitions.
Got this exercise online and there are more here Senior Exercises You can pick some more out here and I will be adding more.
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