Give The Butt A Lift

Turn Flabby Arms Into Toned Triceps, Now!

Give The Butt A Lift. Healthy Living Magazine

Give The Butt A Lift. Healthy Living Magazine

Harlan is dual certified in Personal Training by the Aerobics and Fitness Association of America and the National Exercise & Sports Trainers Association, with an emphasis in special needs clients.

His career includes being the Master Trainer at LA Fitness in Beverly Hills and he now serves a wide variety of clients in the Beverly Hills and Hollywood areas.

Strengthen bones, Tone calves

Calves—Bone density in women starts to diminish sometimes as early as their mid-30s. But hopping, jumping, using stairs, low to moderate impact movements will keep bones strong, especially in legs, helping to slow the bone loss process. For this exercise, balance is key, so start off near a chair or a counter until you get the feel for it and can perform the activity anywhere you like. First, start by standing up on one leg. Then, keeping your leg straight (a tiny bend is acceptable to keep from locking the knee), hop up like you’re very quickly trying to stand on your tip toes. If you feel comfortable waiting at first until your balance improves (which, with practice it will), don’t worry about getting too much air time. Start slowly and work your way up until you are hopping up and down. Again, keep the leg straight, the only muscle working should be your calf.

Give The Butt A Lift. Healthy Living Magazine

Give The Butt A Lift. Healthy Living Magazine

Work up to doing this for 30 seconds each leg, four times each.

Works: calves

Read: Red Carpet Coach

Give The Butt A Lift

Side Lunges—Keeping your arms close to your chest for balance, widenyour feet out so they’re very far apart. Then, keeping your toes, head and sternum facing forward, bend one knee and slowly lower yourself down towards the floor. If your knees begin to hurt at a certain depth, lower yourself down just shy of there. Keep your weight over your heel and try not to let your knee extend over your toes. Try to lower yourself down to just shy of 90 degrees at the knee, then push foot into the floor to raise yourself back up. Repeat the same motion on the other side. Remember to keep head, toes and chest pointed forward at all times.

Give The Butt A Lift. Healthy Living Magazine

Give The Butt A Lift. Healthy Living Magazine

A good workout includes four sets of 10 on each side, but you can always do more if you prefer.

Works: glutes, quadriceps, hamstrings

Read: Red Carpet Figure in 12 Hours

turn flabby arms into toned triceps

Diamond Pushups—According to a study conducted by the University of Wisconsin Women’s Lacrosse Exercise and Health Program, using electromagnetic readings during exercise, it was shown that these diamond-style pushups are the best for getting rid of “underarm flab” or loose baggy skin. Start in a standard pushup position, back and legs straight, core engaged, with your hands touching together at the index fingertips and also with the thumbs fully extended and barely touching each other. Then, in a controlled motion, lower yourself down to the ground. Your elbows should extend out to the sides. Push hands deeply into the floor and raise yourself back up again. That’s one rep.

Give The Butt A Lift. Healthy Living Magazine

Give The Butt A Lift. Healthy Living Magazine

Work your way up to doing four sets of 15 to 20 or more.

Works: triceps, chest, core, shoulders

strengthen the core, back, and tone abs

Standard Plank—Planks are an effective way of engaging not just your abs but your entire core. Keeping your back straight, come up on your elbows, clasping your hands together, then just hold that position, working your way up to 1 minute. Repeat for a total or three to four sets, and as you get in better shape you can up the time as well. Keep feet together for an extra challenge, as that diminishes balance and makes muscles work harder.

Works: rectus abdominus, transverse abdominus, erector spinae

Give The  Butt A Lift. Healthy Living Magazine

Give The Butt A Lift. Healthy Living Magazine

Read: Discovery In Weight Loss

get sexy abs

Side Planks—Much the same as the Standard Plank, these specialized ones also target precisely the obliques. As demonstrated, keep your body straight like an arrow; the better your form here the harder your muscles have to work, the faster you’ll get in shape! Keep one hand on your waist for balance, the other supporting you up off the floor. Keep stomach and butt engaged and tight to stay in place. For a greater challenge keep your feet on top of each other instead of in front or behind. Hold this position for 30 seconds, working your way up to a minute or more each side. Repeat for four sets.

Works: obliques, rectus abdominus

Give The  Butt A Lift. Healthy Living Magazine

Give The Butt A Lift. Healthy Living Magazine

leg raises

Targeting those pesky lower abs for a flat and sexy tummy: lie down on your back with your hands tucked under the small of your back for lumbar (lower spine arch) support. Then, bring your feet off the ground about two inches. Remember to not overarch your back, tighten those abs to keep your legs up and feel your back pushing into your hands comfortably. Then, raise one leg up until it’s just shy of straight up in the air, keeping your other leg positioned where it originally was two inches off the ground. Lower your leg back down and then raise the other one; keep alternating. Work your way up to doing three to four sets of 30 seconds to over a minute each set.

Works: abs, lower abs

Give The Butt A Lift. Healthy Living Magazine

Give The Butt A Lift. Healthy Living Magazine

Read: Fit Into Jeans

reverse pushups

Conditioning your arms up for tackling the challenging Diamond Pushups. Start by sitting on the floor and leaning back, resting your weight on your arms behind you. Then keeping back straight and in alignment bring your pelvis off the floor (as seen in the picture). Then, from this starting position, bend your elbows and lower your upper body towards the floor. Your whole body will move when you do this but remember to keep back straight and abs engaged, avoiding bouncing pelvis up and down. Like regular pushups you should feel this exercise working the backs of your arms. Work up to doing four sets of 20-30, then graduate up to the Diamond Pushups also mentioned here.

Read: Simplest Metabolism Boost

Works: arms, shoulders

Give The Butt A Lift. Healthy Living Magazine

Give The Butt A Lift. Healthy Living Magazine

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