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  |  Get Fit  |  Strengthening and Toning  |  Burn off Christmas calories
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Burn off Christmas calories

continued from page 3

7. Superman
Reps 10 10

Description: This exercise is great for strengthening your lower back and rear-end muscles without using equipment.
Tip: Hold a light dumbbell or medicine ball to increase the difficulty of this exercise. Starting Position Lie on your stomach, and bring your arms up by your ears.
Movement

  • Raise your arms and toes off the ground simultaneously, arching your lower back.
  • Hold the position for 3-5 seconds, and then slowly return to the starting position.

    • Key Points
  • Feel your gluteal (butt) and lower back muscles contract, and hold that position.
  • Keep your neck in line with your spine throughout the exercise.

    • Cautions
  • Keep your movement slow and controlled to avoid hyperextending your lower back.
  • Consult with your physician prior to doing this exercise if you have lower back problems.

    • superman superman








    8. Chair Dip
    Reps 10 10

    Description: Train your chest and triceps using your own bodyweight.
    Tip: Place your hands closer together to get more of a chest stretch and triceps pump.
    Starting Position
  • Place the back of a chair against a wall to keep it from sliding.
  • Sit on the edge of a chair with your legs together and feet flat on the floor.
  • Place your hands underneath your rear-end with your palms face-down and your fingers curled over the edge of the chair.
  • Slide your butt off the edge of the chair, moving your feet out 2-3 feet from the front of the chair.

    • Movement
  • Let your butt drop down by bending your arms, keeping your elbows close to your sides.
  • Keep your lower back close to the chair as you lower down.
  • Lower your body until you feel a slight stretch in your shoulders or until your upper arms are parallel to the floor.
  • Pause for 1/2 second, then raise back up.

    • Key Point: Inhale as you lower yourself down, and exhale as you press up.
    Caution : Be careful not to drop too far down. This may place too much stress on your shoulder joints. Lower only until you feel a slight stretch in your shoulders.

    chair dip chair dip













    9. Self-resisted Arm Curl
    Reps 15 15

    Description: This is one of the oldest biceps and triceps exercises known. It's an effective way to train both of them without weights.
    Tip: You also get a tricep workout as you resist the curling arm.
    Starting Position: Standing upright, grab your right wrist with your left hand.
    Movement

  • Curl your right arm, resisting with your left.
  • Hold for 1/2 second, then slowly return, but still providing resistance with your left arm.
  • Repeat for the desired number or repetitions, then switch arms.

    • Key Point: Maintain an upright posture and keep your curling elbow stationary throughout the movement.

    arm curl arm curl



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