![]() ![]() Position your hands on the ground directly below your shoulders. Get down on your hands and knees and then straighten out your legs and tuck your toes under to support your body. Start with the dumbbells at your sides and then raise the dumbbells up with your arms straight until they are parallel to your shoulders. Hold a dumbbell in each hand while standing with your feet shoulder-width apart. Start with the dumbbells next to your chest and lift the dumbbells up over your chest 1 at a time. Lie on your back on a bench with 1 dumbbell in each hand. Some good exercises for strengthening your shoulders and chest include: X Research source Start with 10 lb (4.5 kg) or lighter weights and increase the weight as you gain strength. Repeat each exercise 10 to 12 times and do 3 sets in each of your twice weekly workouts. You can achieve this by working your shoulders and chest. If you have narrow shoulders, bulking them up a bit will make your waistline more noticeable. Hold for 30-60 seconds and then switch to the other foot.īuild your upper body to accentuate an hourglass figure. This will make the move more challenging by shifting all of the weight to 1 foot. Try lifting up 1 leg in the air while you are in a plank position. Hold the position for 30 to 60 seconds, and then switch to the other side. Place your right palm against the ground and the side of your right foot against the ground. Keep your body straight and support yourself with 1 arm and 1 leg. ![]() Repeat for 30-60 seconds 3 times during each of your twice weekly workouts. Reach your right hand towards your left foot, and then your left hand towards your right foot. ![]() Balance on your buttocks with your feet in the air and your legs forming the shape of a V. Then, lean back slightly and bring your feet off the ground. Sit on the ground with your legs out straight in front of you. Other ab exercises you might try include: X Research source Try doing 3 sets of 15 to 20 crunches in your twice weekly strength training sessions, and plank for 30 to 60 seconds 3 times per session. X Expert Source Laila Ajaniįitness Trainer Expert Interview. Tightening up your abs will make your waist smaller and enhance the curves around your hips by comparison. Include ab exercises to cinch your waistline. Repeat this 15 to 20 times and do 3 sets in each of your strength-training sessions. Squat down and then explode upwards into a jump. ![]() Do 3 sets during each of your twice weekly strength-training sessions. Repeat 15 to 20 times and then switch to the other leg. Get down on all fours, straighten out 1 leg behind you, and lift it into the air. Lift your hips up until your knees are in a straight line with your shoulders. Lie on your back with your knees bent and your feet and hands flat on the floor beside your buttocks. Other good exercises for your legs and butt include: X Research source Incorporate 3 sets of 15 to 20 squats and lunges (on each leg) into twice weekly strength training sessions. Squats and lunges are classic moves to work your buttocks and legs all at once. Squat and lunge to build muscle in your butt and legs. ![]()
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