exercise guide from reader's digest

7/29/2019 Exercise Guide From Reader's Digest

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How to Tone Your Abs With CrunchesDoing stomach crunches is a great way to strengthen your core muscles. But the trick is to do themproperly. Here's some tips on how to perfect your stomach crunching form and get the six pack abs ofyour dreams.

From HealthSmart, February 2008The great thing is you can do stomach crunches while watching TV - during the ads - or listening to music. They're similar tosit-ups but are easier to do (and kinder on your back). They're also more effective at working your abdominal muscles(abs) than old-fashioned sit-ups, those laborious rote exercises you may have experienced at school with an over-zealous

gym instructor or with an aerobics teacher in leg-warmers.How Many Should I Aim For?For beginners, try to complete up to three repetitions each set. Remember to keep the movements slow and controlled -

your abs are meant to do the work!

Three sets of 25 repetitions (or reps) is ideal, but don't give up if you can't do 25. Just try for as many as you can. You can

increase your reps after a few days (and a few more reruns of Sex and the City).

Hints and Tips:

Ab exercises alone won't flatten your stomach completely. That's called spot reducing, whereby people try to lose weight in

one part of the body by exercising only that area. Make sure you do some aerobic exercise (such as walking), and also eata balanced, nutritious diet.

Tempted to buy one of those ab machines, often advertised on late-night TV? Save your money. A study by researchers atCalifornia State University in the US concluded that most ab machines are not any better than your no-equipment-needed,

basic, simple, time-tested crunch!

Poor posture often leaves people unable to activate their deep abdominal muscles. You can remedy this by learning to pullyour belly button in while breathing out. With your ab muscles relaxed, tie a ribbon or piece of string firmly around your waist

and try breathing out while pulling your belly button in to narrow the waist. The aim is to keep the tension off the string byholding this posture for five full breaths, then release. Keep at it for eight reps. Once you've mastered this, forget the string

and stay conscious of breathing this way during the day and while you crunch.

Why it Pays To Tone Up Those Abso Strong core muscles stabilize your body forbetter balance and postureo Your stomach will be flatter

o They give spine support, helping you avoid backache

o You'll have better flexibility

How To Do the Perfect Crunch1. Lie on the floor with your legs bent, your feet flat on the floor. (Cheat's option: with your legs bent at a 90-degree angle,

place the soles of your feet up against a wall. This'll make it a little easier.)

2. Place your hands on the back of your head, or cross them over your chest like an Egyptian mummy.

3. Lift your shoulder blades off the ground, moving your elbows towards your knees. Don't try to lift up your entire back - only

your shoulder blades.

4. Squeeze your abs for a second (think about squeezing a lemon).

5. Slowly return to the starting position. Remember to breathe out when raising your body up, and breathe in on the way down.

Tip: Make sure your movements are slow and controlled - resist the temptation to rock yourself back and forward to try to

get a few more out. It's better to do your crunches with good form than a lot of crunches with bad form - leave that to the

gym junkies.
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Your Basic Guide to StretchingAre you confused about stretching? You arent alone. Should you stretch? How should you stretch? Andwhen's the best time? Theres a lot of conflicting information out there. So, heres what you need to knowabout stretchingand how to do it safely.

By Erin Phelan for readersdigest.caThe latest research agrees on one thing: The best time to stretch is after a workout, when your muscles are warm. Manypeople stretch before an activity in the belief that it will help prevent injury. [The] scientific literature does not support thisbelief, says Digby Sales, a retired kinesiology professor. In fact, stretching cold muscles can lead to injury because when

we stretch a muscle we cause microscopic tearing to the tissue, which makes it difficult for us to put strain on the muscle(i.e. from weight training or aerobic exercise). In other words, if you stretch your muscles before you run, it might be moredifficult for them to generate the power necessary for the runso, the stress of the run combined with the stress from the

pre-exercise stretches could put your body at greater risk for injury. Instead, start your work out with a relevant warm-up (i.e.walking briskly before you run), and then stretch your muscles afterwards.Benefits of StretchingMost people dont spend enough time stretching, which improves flexibility, mobility and strength. Flexibility is the range of

motion you have around a joint or a group of joints; mobility refers to your how well you move within that range of motion.

Improving mobility has a greater impact on our ability to perform everyday tasksbeing able to bend over and pick up a bagof groceries, for example, requires mobility, which is achieved by having strong, stretched muscles.

Stretching can also reduce lower back pain, alleviate muscle soreness after exercise, and improve our overall muscleefficiency. Most importantly, stretching is good for our mind and relaxes us, says Jay Blahnik, author of Full-Body Flexibility.

Stretching feels good because your body sends out signals to relax when you are pulling the muscles.

Types of StretchesIn the past, there was one protocol for stretching: Grab the body part and hold. This is a passive stretch. We are

learning that passive stretching will make you better at doing the stretches, and not much else, says Blahnik. Passivestretching is also known as assisted stretchingyou use some form of assistance to achieve a stretch, either your bodyweight, a strap, or even gravity. With passive stretching, you relax the muscle and rely on the external force to hold you in

place.

Active stretching occurs when you stretch one muscle by actively contracting anotherusually a muscle in opposition. A

good example of this would be to squeeze the shoulder blades together and contract the back muscles in order to stretchthe chest.

Whether you are doing passive or active stretches, you can choose to hold a stretch in a static position or keep the stretchin motionachieving a dynamic stretch. We can distinguish between static and dynamic using a head tilt, which stretches

out the neck and upper back. For a static stretch, stand or sit tall, lower your left ear to the left shoulder, place your left hand

on the right side of your head and gently pull down, holding the stretch for 10 to 30 seconds. For a dynamic head tilt, loweryour ear to the shoulder while lifting or pushing the opposite ear towards the ceiling, then release the stretch and repeat on

the other side. Repeat in a fluid sequence 10 to 12 times.

Amid new research, more attention is being paid to dynamic stretching. [Active] stretching is great because it makes weaker

muscles strong and lengthens out tighter muscles, says Blahnik. It isnt that the traditional way of stretching is bad, [but]

active, dynamic stretches make you more mobile because you are training the muscles to react to one another.

How To StretchThe best time to work on overall flexibility is at the end of your workout, and not in the beginning remember: Warm up, getthe muscles working, then stretch. Blahnik recommends adopting a three-step stretch system. Focus on variety, strength

and balance. Forvariety, incorporate a mixture of both static and dynamic stretches; build up strength that supportsmobility and flexibility through your dynamic stretches; and pay attention to your bodys muscle imbalances. If you noticeyou are tighter on one side than the other (most people are), be a little more aggressive in your stretches on the tighter side

until you notice you have a similar range of motion.

Erin Phelan is a freelance writer and certified fitness professional and personal trainer with over 10 years experience in the

fitness industry


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4 Minutes to FlexibilityStretching is a lot like flossing: everyone agrees its a good idea but few people actually take the time ormake the effort to do it. Heres your chance to make up for neglecting your muscles. These stretches canbe done anywhere, anytime.

Wall Stretch

Muscles and joints stretched: Calves, hamstrings,

back and shoulders.Stand a metre away from a wall and place your hands on it,

shoulder-width apart. Move your feet back until youreleaning into the wall and you feel a gentle stretch in your

calves. Slowly press your hips back, keeping your backstraight, and press your heels into the floor so that you feel a

stretch in your back as well as your calves. Hold, then return

to the starting position

Sitback

Muscles and joints stretched: Hips, buttocks and

thighs.Stand straight and place your hands on a chair back or

tabletop for support. Raise your right leg and place your right

ankle on your lower left thigh, just above the knee. Bendyour left leg, move back slightly, as if starting to sit, and

gently press your right knee toward the floor, feeling the

stretch in your right hip and the back of your thigh. Hold,then return to the starting position and repeat on the other

side

Triangles

Muscles and joints stretched: Sides (obliques),

inner thighs, hamstrings and neck.Stand with your feet wider than shoulder-width apart and

point your right foot forward and your left foot to the side.

Extend your arms straight out to the sides at shoulder level,then bend to the left, reaching for your left shin with your left

hand. Extend your hand as far down your leg as comfortably

possible while reaching toward the ceiling with your righthand. Turn your head slightly to look at the ceiling. Hold,

then return to the starting position and repeat, stretching to

the opposite side


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Open Arms

Muscles and joints stretched: Chest, arms and

wrists.

Stand with your feet shoulder-width apart and your kneesslightly bent for support. Keep your back straight and yourchin level. Slowly extend your arms up and to the sides until

theyre just below shoulder level. With your palms facing

forward, gently stretch your arms behind you. When youvepulled back as far as comfortably possible, bend your wrists

back until you feel a stretch in the front of your upper arms.

Hold, then slowly return to the starting position

Sky Reach

Muscles and joints stretched: Back, shoulders,

sides (obliques), abdominals and hands.Stand straight with your feet about hip-width apart. Extendyour arms overhead so that your fingers point straight at theceiling. Rise on the balls of your feet and spread your

fingers, stretching upward to make your body as long andtall as possible. Tilt your chin slightly to look at the ceiling.Hold, then return to the starting position


5/14

Shape Up!Looking to tone-up for swimsuit season? Here's your chance! Try a few of these easy, at-home workoutsevery day and start feeling great about your body.

Lean Back

Target Muscle Group: Legs and CoreSit on the floor, back straight and legs out in front. Bend yourknees, putting your feet flat on the floor. Extend your arms infront of you at chest height with the palms facing down.

Lean back so you are balancing on your tailbone and your

feet are off the floor. Your abs shouldbe working to stop you from falling backward. Pause, thenreturn to the starting position. Keep your chin tucked in while

performing this exercise.

Sumo Squat

Target Muscle Group: Legs and CoreStand with your feet slightly wider than shoulder-width apart,

with your toes pointing to the sides. Place your hands onyour hips (you can hold dumbbells at hip level to make the

move harder). Squat down toward the floor a little way.

Lift your heels and balance on the balls of your feet,

deepening the squat until your thighs are nearly parallel tothe floor. Pause, then lower your heels and rise to the

starting position.

Bent-Over Kickbacks

Target Muscle Group: TricepsPlace your right knee and right hand on the seat of a chair

so your back is parallel to the floor. Grasp a dumbbell withyour left hand, keeping your elbow at your side so your

forearm is perpendicular to the f loor.

Extend your left arm backward until the forearm is parallel to

the floor. Pause, then return to the starting position.

Complete a full set, then change sides


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Pullovers

Target Muscle Group: Chest and TricepsLie face up on the floor with your knees bent and your feet

flat. Grasp a dumbbell around the stem with both hands andhold it above your chest so the weight is parallel to your

body.

Keeping your elbows straight, lower your arms down andback over your head as far as comfortably possible (dont

arch your back). Pause, then return to the starting position.

Butterfly Curls

Target Muscle Group: BicepsStand with your knees slightly bent, holding a pair of

dumbbells by your sides with your arms turned so yourpalms face out as much as comfortably possible.

Keeping your back straight and your elbows tucked close to

your sides, slowly curl the weights up toward the outside ofyour shoulders. Pause, then return to the starting position.

Balance Ball Drops

Target Muscle Group: Legs and CoreLie face up on the floor, arms by your sides. Grasp the

balance ball between your feet and ankles and raise yourlegs toward the ceiling. Keeping your torso stable and yourlegs extended, slowly lower the ball toward the floor to 45

degrees (dont arch your back).

Pause, then return to the starting position. To make themove more challenging, put your hands behind your head,

lift your head and shoulders off the floor and perform themove from that position. Your abdominals should be tight

throughout this exercise and you must not let your back liftoff the floor. Caution: If this exercise bothers your back,dont do it.


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Split Squat

Target Muscle Group: Legs and CoreStand in front of a stable chair, facing away from it. Lift yourright leg behind you and rest the top of your foot on the seat

of the chair. Keep your arms at your sides.

Slowly bend your left leg until your left thigh is nearly parallelto the floor.

As you bend your leg, lift your arms straight in front of you

until parallel to the ground. Pause, then return to the starting

position. Do not let your back arch. Complete a set, thenswap legs. For a more intense leg workout, hold dumbbells

in your hands and keep them at your sides as you bend

One-Arm Overhead Extension

Target Muscle Group: TricepsGrasp a dumbbell with your right hand and hold it overhead.

Bend your arm and lower the weight behind your head soyour elbow points toward the ceiling.

Slowly extend your arm again, stopping before you lock your

elbow into a perfectly straight position. Pause, then loweragain. Repeat for a full set and swap sides.

Wall Push and Clap

Target Muscle Group: Chest and TricepsPlace your hands against a wall or a high tabletop. Move

your feet back so your body is angled about 45 degrees

from the floor. It should form a straight line from your heelsto your head.

Bend your arms and lower yourself until your elbows arebent at 90 degrees. Dont let your back arch. Push up as

hard as you can, clap your hands once, and return to the

starting position before immediately dropping into another

repetition. Keep your core tight throughout.


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Criss-Cross Curls

Target Muscle Group: Back and BicepsStand holding a pair of dumbbells at your sides, with yourpalms facing your thighs and your knees slightly bent.

Keeping your back straight and your elbows tucked close toyour sides, slowly bend your right elbow and curl the weight

up and across your body so your right hand is below your

left shoulder with the palm facing your body. Pause, thenreturn to the starting position. Repeat with the other arm.

Alternate for a full set with each arm.

Dumbbell

For this exercise, grasp a dumbbell with your right hand andhold it overhead. Bend your arm and lower the weight

behind your head so your elbow points toward the ceiling.


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Your Daily Toning ProgramLooking to get in shape for summer? Using these exercises, you can improve your muscle tone, strength,and overall health.

Exercise: Oblique Twist

Target Muscles: ObliquesLie face-up on a mat with your knees bent. Place your left

ankle across your right knee and your left hand palm up on

the floor perpendicular to your body. Place your right palmbehind your head. Dont interlock your fingers or pull on your

head, which can result in strained neck muscles.

Strengthening Your Midsection

Strong muscles in your coreyour torsostabilize yourbody, allowing you to sit for long stretches without slumping

or rake leaves (your arms move while your trunk provides

leverage). Strong abdominal and back muscles help preventback strains and also help power your golf swing and your

swimming stroke.

Exercise: Reverse Crunch

Target Muscles: Lower and Upper AbdominalsLie face-up on a mat or carpet with your knees bent. Raise

one leg at a time, straightening each leg so that the soles ofyour feet face the ceiling. Raise your head from the floor

slightly, placing your palms behind your head to provide

neck support. As you exhale, contract your abdominalmuscles (abs) to pull your legs back about 30 degrees

towards your head.

Dont interlock your fingers or pull on your head, which can

result in strained neck muscles. Use your abs, not your legmuscles, to do this. Inhale as you relax your abs to slowly

return your legs to their original position. Do two sets of 15repsExhale, bringing your right shoulder towards your left knee.Your right hand should not pull your head forward, but

simply support it. Do two sets of 15 reps, each side


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Exercise: Lateral Raise

Target Muscles: DeltoidsYou can sit or stand for this exercise. If you stand, keep your

feet hip-width apart and bend your knees slightly. Lightly

grasp a pair of dumbbells and let them hang down at yoursides while bending your elbows slightly.

Tighten your abdominal muscles for support during this

exercise. Exhale as you raise your arms outward until theyare parallel to the floor. Your wrists, elbows and shoulders

should be in a straight line. Dont lock your elbows. Inhale as

you lower your arms until they nearly touch your sides

Strengthening Your Upper Body

These exercises will give you the strength to polish the car,carry a suitcase and dig in the garden. They will also boost

your performance in many sports, including golf and tennis.They are especially important for women, who tend to lackupper-body strength. Start with two to three sets of 1012

repetitions of each exercise.

Exercise: One-Arm Dumbbell Row

Target Muscles: Latissimus Dorsi (two muscle

groups that connect your shoulder blades to your

hipbones)Rest your left knee and hand on the edge of a bench or firm

chair or lounge. Bend your right knee slightly so your weightis distributed evenly on both legs.

Lightly grasp a dumbbell with your right hand and let it hangstraight down by your side.Keep your working arm close to your body. Keep your back

straight and your shoulders level. Exhale as you pull thedumbbell up towards your waist, stopping when it almosttouches your torso. Inhale as you lower it slowly to the

original position. At the end of each set, switch sides


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Exercise: Squats

Target Muscles: Quadriceps, Gluteals and

HamstringsStand in front of a chair with your feet hip-width apart. Keep

your body erect and your chin raised slightly throughout this

exercise. With your arms extended forwards, slowly lower

your hips towards the chair as if youre about to sit. Justbefore your body touches it, return slowly to a standing

position.

Keep your back straight, your knees behind your toes, yourweight centred over the middle of your foot and heels (not

over your toes), and your feet flat on the floor. If you need

help with balance or flexibility, place a small board, 13 cmthick, under your heels.To step it up: Remove the chair and lower your hips until

the tops of your thighs are parallel to the floor. As you getstronger, increase resistance by holding dumbbells at your

sides or in front of your chestStrengthening Your Lower Body

These exercises will strengthen your legs, buttocks and

hips. They rely on your body weight to provide resistance.

As you grow stronger, you can increase resistance byadding leg weights or using elastic resistance bands, sold in

sports shops. Start with two to three sets of 1012

repetitions of each exercise.

Exercise: Lunges

Target Muscles: Quadriceps, Gluteals and

HamstringsStart with your feet hip-width apart or slightly closer. Raise

your chin slightly throughout this exercise.

Take a large step forward with your right leg, planting your

foot firmly on the floor with your toes pointed forward or

slightly inward. Align your right knee over your right foot.Throughout this exercise, keep your back straight and your

knee behind the toes of your forward foot. Bring your leftknee straight down until it is 2.55 cm from the floor. To

raise yourself, press firmly into the floor with your right foot

while extending your right knee. Return to the initial standingposition and repeat with your left leg forward.To step it up: Hold dumbbells at your sides


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Easy Exercises Every Day of the WeekYour back is made up of multiple layers of muscles that help you to lift, pull and hold your body upright.Your biceps are the muscles in the front of your upper arms that you use to pick up bags and smallchildren. These exercises target those two muscle groups.

Monday: Back and Biceps

Curl and PressSIT on the stability ball or a chair with your feet flat on the

floor about shoulder-width apart. Hold a dumbbell in each

hand with your arms at your sides, palms facing out.

KEEPING your upper body stable, bend your elbows andcurl weights toward your shoulders.

IMMEDIATELY turn your wrists so your palms face out in

front of you and press the weights straight overhead. Pause,then slowly reverse the move, lowering the weights to your

shoulders, rotating your palms, and lowering the weights to

your sides.KEEP your shoulders down as you curl and lift; don't let

them hunch up toward your ears.

Back Fly

SIT ON the edge of the stability ball or a chair with your feettogether and flat on the floor.HOLD a dumbbell in each hand. Keeping your back flat,

bend forward at the waist and lower your chest to about 710cm (34in) above your knees, letting your arms hang

down on either side of your legs with your hands by your

feet.SQUEEZE your shoulder blades and raise the weights out to

the sides until your arms are outstretched parallel with the

floor. Pause, then slowly return to the starting position

Tuesday: Chest and TricepsYour chest is composed of fan-shaped muscles that spanfrom shoulders to sternum and help you to push shoppingtrolleys or pushchairs and hug loved ones. Your triceps arealso 'pushing' muscles, located on the backs of your upper

arms notoriously weak and saggy spots.

Stability Ball Push-UpsPLACE the stability ball against a wall, then kneel in front ofit so it's between you and the wall.PLACE your hands on the ball so they're directly below yourshoulders. Walk back on your knees until your body forms astraight line from your head to your knees. You should beleaning forwards into the ball.KEEPING your torso straight and your abdominal musclescontracted (concentrate on pulling your belly button to yourspine), bend your elbows and lower your chest toward theball.STOP when your elbows are in line with your shoulders.Pause, then return to the starting position.

Chair DipsPROP a sturdy chair against a wall and sit with the heels ofyour hands on the edge of the seat. Inch your buttocks offthe seat, supporting your weight with your hands.KEEPING your shoulders down and your back straight,bend your elbows back and dip your body toward the flooras far as is comfortably possible (even if it's just a little way).Push back up to the starting position.TO MAKE the move more challenging, extend one leg andplant the heel of that foot on the floor in front of you


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Wednesday: Legs and Core

The muscles in your thighs, calves and buttocks account for

about half your muscle mass. Core (abdominal, lower back

and hip) strength is vital to good health. Researchers whofollowed a group of adults for 13 years found that those who

could perform the most sit-ups were significantly less likely

to die prematurely than those who could perform the least.

Stability Ball Squat

STAND with the stability ball between your back and the

wall so the ball supports you from your hips to your

shoulders. Move your feet forward so they're slightly in front

of your body.

LOOKING straight ahead and keeping your torso erect,

bend your knees and squat down, rolling along the ball untilyour thighs are parallel with the floor. Hold for 2 seconds,

then return to the starting position. You can make the move

more challenging by holding dumbbells at your sides.

Hover

LIE face down on the floor with your upper body propped on

your forearms. Your elbows should be directly beneath yourshoulders and your palms flat on the floor.

RAISE your body so that your torso, hips and legs are offthe floor and your body is in a straight line, supported on

your forearms and toes. Don't let your back arch or droop,

and hold for 10 to 20 seconds. Perform just one repetitionper set

Thursday: Back and Biceps

A return to the muscles exercised on Monday, but with two

different exercises.

Arm Curls

SIT on the stability ball or a chair with your feet flat on thefloor and a shoulder-width apart. Hold a dumbbell in each

hand, letting your arms hang naturally at your sides, palmsfacing in.

SLOWLY CURL the dumbbells toward your collarbone,turning your wrists toward your body as you lift, so that your

palms end up facing you. Pause, then slowly return to the

starting position.

Bent-Over Row

STAND with your feet a shoulder-width apart, your backstraight and your knees slightly bent for support. Hold a

dumbbell in each hand. Keeping your back straight, bend 90

degrees from the waist and let your arms hang towards thefloor, palms facing your legs.

SQUEEZE your shoulder blades together and bend yourelbows, raising the dumbbells on either side of your torso.

Pause, then slowly return to the starting position


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Friday: Chest and Triceps

Back to the muscles exercised on Tuesday, with some fresh

strengthening moves.

Chest Fly

LIE BACK on the stability ball so it supports your torso from

your neck to your midback, with your knees bent and yourfeet flat on the floor. Hold the dumbbells over your chest with

your arms extended and your palms facing each other. Keepyour elbows slightly bent.

SLOWLY OPEN your arms to the sides, lowering the

weights until your upper arms are parallel with the floor.Pause, then slowly return to the starting position. Keep your

shoulders down and back throughout the move.

Triceps Pressback

SIT ON the stability ball with your knees bent and your feetflat on the floor. Hold the dumbbells in front of you with your

arms bent at 90-degree angles and your elbows at your

sides. Keeping your back straight, bend slightly from thehips.

STRAIGHTEN your arms and extend the weights behindyour back, turning your palms toward the ceiling once your

arms are fully extended. Pause, then return to the startingposition

Saturday: Legs and Core

A return to the muscles exercised on Wednesday, but with

interesting variations.

Stability Ball Leg Curls

LIE ON your back on the floor, extend your legs, and placeyour heels on top of the stability ball. Rest your arms on the

floor by your sides, palms down.

PRESS your heels into the ball and lift your buttocks up a

little from the floor.

BEND your knees, using your heels to pull the ball toward

your buttocks so your feet end up flat on the ball. Pause,then return to the starting position.

Side Plank

LIE ON your left side with your knees bent. Bend your left

arm so your forearm is extended in front of you

perpendicular to your body, then lift your torso off the floor.Your upper body should form a straight line from your hips to

your shoulders.

PLACE your right hand on your hip and hold for 5 to 15

seconds. Return to the starting position, then repeat on

other side. Work up to holding on each side for 30 to 60seconds. Perform just one rep per set

exercise guide from reader's digest

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