Effective Chest Exercise
A good chest exercise is the dumbbell chest press. If you have some dumbbells and a bench, you will lie on the bench on your back, take the dumbbells, with weight that is not to heavy and not to light, and do positives and negatives for about 4 sets of 12-15 reps.
Make May your month of Action! There is still time to get into shape for swimsuit season. What action step have you taken today to prepare yourself for the beach this summer? read more →
Try to Hold On
Weightlifters across Europe and Asia have long known the benefits of static holds to build strength in the body without the all of the stress on the joints. One great way to build strength in the shoulder girdle (all of the muscles, tendon, etc. that hold the shoulder in place) is to take weights that are heavier than you normal use and hold them over your head for an extended period.
Start with the weights in your hands at shoulder level. Tighten the stomach muscles and squeeze the glutes to ensure a stable midsection. Press the weights overhead until the arms are locked out. Hold for 30-60 seconds or until fatigue will not allow you to keep your midsection tight and arms straight.
Want to add intensity? Perform a super set with the overhead hold coupled with 10-12 reps of a dumbbell shoulder press using a lighter weight than for the hold. For example, a 31-year-old woman could use 15lb. dumbbells to hold for 60 seconds and immediately switch to 8lb. dumbbells to press for 12 repetitions. This is sure to make the shoulders both strong and healthy!
Make May your month of action. Every step takes you closer to your goal! What have you done today to prepare yourself for swimsuit season? read more →
Practice the Pallof Press for a Tight Tummy!
Training the Abdominal area or “The Core” is unfortunately, one of the most misunderstood muscle groups to train. Everyone wants to train the core with crunches, twists, bends, and other movements, when in fact, the core is actually designed to resist movement! That’s right… your core was designed to resist flexion and extension, resist rotation, and resist lateral flexion.
That being said, here is one of my favorite exercises to really work the core the way it was supposed to be worked! It’s called the Pallof Press and it’s a fantastic anti-rotation exercise.
- Stand with your feet about 6 inches apart with a cable machine about 1-2 feet away to your right.
- Grab a handle that’s around waist height and extend your arms out from your body. The weight will be pulling you to the right but you must resist. Keep your abs tight, your shoulders back and down, your chest out, and your glutes tight.
- Hold it for 3 seconds and repeat 8-10 times.
Here is a great video of the Pallof Press, although I personally prefer a narrower stance than what is shown, as a more narrow base of support forces you to engage your abdominals more.
Swimsuit Ready Challenge
This exercise is part of our Swimsuit Ready Challenge (April 2-30, 2012). Do this exercise and comment below “I did this!” to be entered to win our $100 and $50 giveaways. You may enter up to one time per day through April 30th.
Also – be sure to share this on Facebook, Pinterest and other sites to let your friends cheer you on or – better yet – join in on the challenge so they can hang out on the beach with you this summer! read more →
This exercise from Kerry Ann King seems easy at first – but try to hold it for a while, and you’ll feel the burn kick in! This move proves that you don’t have to get to the gym every day to have great looking abs – you just have to get into those abs!
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