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Exercise

A Double-Duty Exercise

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The combo move here will tighten and tone the fronts of your arms and the backs of your legs.

Save time and increase the intensity of your workouts by performing an upper body exercise and a lower body exercise at the same time. The combo move here will tighten and tone the fronts of your arms and the backs of your legs.

Hold a dumbbell in each hand and stand over your right leg with your left leg pointed behind you. Lift your chest and pull your abs in toward your spine.

Look straight ahead, and maintain your balance over your right leg as you contract your biceps (the muscles in the front of your arms), bringing the dumbbells just below shoulder level. At the same time, contract your left hamstrings (the muscles in the backs of your thighs), bringing your heel toward your buttocks. Pause at the peak of the contraction, then lower. Do 12 times. Switch legs and repeat.

Source: Los Angeles Times

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Simple Exercise for the Back

Strengthen your entire back with this one simple move. The first variation, in which your legs are on the floor, targets the upper and mid-back muscles. The second variation kicks up the intensity by also training your buttocks and legs.
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Lie face down on a level, padded surface. Straighten your legs behind you with your toes down and your inner ankles facing each other. Place the palms of your hands flat on the floor near your rib cage, elbows bent and tucked in close to your body. Inhale, contract your upper back muscles to raise your chest, shoulders and head off the floor. Pause for three breaths.

Exhale while you keep your upper back raised. Inhale again, but this time extend your arms back, reaching your fingertips toward your feet. Now raise your legs off the floor. Keep your knees straight and your feet close together. Hold this position for three breaths, release and rest face-down on the floor for 15 seconds. Repeat two or three times.


Source:
Los Angeles Times

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Shape Your Lower Body for Summer

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Here’s a simple yet challenging way to firm and tighten your buttocks and thighs. If you start to incorporate this move into your exercise routine now, you can help get your lower body in shape for the summer.

Step-1. Lie on a padded, flat surface and place your feet hip-width apart atop a round 36-inch foam roller. Make sure that your feet are flat, with your heels and toes on the same level. Extend your arms straight alongside your body with your head resting on the floor.

Step-2. On an exhale, push down evenly with both feet on the roller. Do not allow the roller to move, and be sure to keep the soles of your feet facing the floor throughout the exercise. Raise your hips, waist and mid-back off the floor. Pause for 10 seconds at the top of the lift while balancing on your upper back and both feet. Concentrate on squeezing the muscles in your buttocks and backs of your thighs. Slowly lower your hips to the floor, then repeat three to five times.

Source: Los Angeles Times

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A Stretch to Open up the Hips and Thighs

This is a great stretch for loosening up the outside of your hips and thighs. It you’re not limber enough to hold your foot, you can hook a strap or a towel around it to help you reach it.
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STEP-1. Lying on your back, bend your right knee into your chest. Keep your left leg extended straight out on the floor in front of you. Straighten your right leg, holding the outer edge of your right food with your left hand or using a strap. Press the thumb of your right hand to the top of your right thigh where it meets your torso.

STEP-2. Without allowing your right hip to roll completely off the floor (as you would in a lying spinal twist), move your right leg across your body to the left side until you feel a gentle stretch running from your outer right hip down the outside of your right thigh. Continue to press the right side of your buttock toward the floor (it’s OK if it lifts a few inches). Pause for three to six full breaths. Lower your leg and repeat on the other side.

Source: Los Angeles Times

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Lifts for a Core Balance

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Develop your lower body as well as core strength with these challenging rear-leg balancing poses. You’ll immediately feel the work in your legs, buttocks, back and abdominals. Begin with your hands resting on the seat of the chair for added stability. Once you find your balance and feel comfortable with this pose, try the more advanced move by extending your arms out in front of you, resting them on the top of the chair.
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1. Stand facing a sturdy chair or a bench. Inhale, bend forward at the hips and place your hands on the seat of the chair or bench, making sure that your wrists are directly below your shoulders. Shift your weight over your right leg and slowly raise your left leg up to hip height. Be sure to keep both knees straight and both hips and shoulders squarely facing the floor. (The knee and toes of your raised leg should be pointed toward the floor.) Pause while holding your leg at this level for three complete breaths. Lower the leg and repeat on the other side.

2. Stand facing a sturdy chair or a short wall. Inhale, bend foward at the hips and lightly rest your hands on the top of the chair back or on the short wall. Shift your weight to your right leg and slowly raise your left leg up to hip height. Be sure to keep both knees straight and both hips and shoulders squarely facing the floor. (The knees and toes of your raised leg should be pointed toward the floor.) Pause while holding your leg at this level for three complete breaths. Lower the leg and repeat on the other side.

Source: Los Angeles Times