Arms and Abs

As requested, here are some tips on toning your arms and abs:

ABS- The good, old fashioned crunch works great on your abs. Just make sure that as you come up, you stop once your shoulder blades leave the ground. Otherwise, you are working your hip flexors rather than your abs.

The bicycle crunch is especially good because it targets the rectus abdominus (middle abs), as well as the obliques (side abs).

Tightening your ab muscles while doing any workout, as well as throughout your day, helps to tone them.

Doing crunches on a stability ball or Bosu ball forces the abs to work extra because you are not just doing a crunch, but also maintaining balance. A stability ball can be purchased at Target or Wal-mart for $15-$20. A Bosu ball looks like a ball cut in half and mounted to a board. They run about $99. While they are a good investment because you can do so many exercises with them, they are a little pricey! Most fitness clubs should have one available for use.

Any balancing exercise will work your ab muscles. Many yoga routines will engage the abs.

ARMS- My favorite way to tone the arms is to do kickboxing while holding 3-5lb hand weights. This will tone arms, shoulders, and upper back.

Push-ups are another great way to tone this area. It is important that you protect your lower back by holding in your core strength. If you feel any stress in your lower back, drop to your knees and do push-ups from that position.

To target your triceps, I love doing nose breakers. Lay on your back (on a bench or stability ball) with hand weights. hold weights straight up, palms facing each other, and then bend your arms so your elbows are in a 90 degree angle. The weights will be right above your face, hence the name nose breakers! Straighten arms and repeat. When I am done with a set I like to go into a nose breaker position and see how long I can hold it.

Good old fashioned bicep curls are great. Hold hand weights, keep your elbows tucked in to your sides, and curl those weights up. It is important that you do not rock your body to thrust the weights up. your arms should be the only thing moving, otherwise they are not getting the full workout. If you need help with this, put your back against a wall to keep your body from rocking.

I hope this is helpful. I will post more as I think of them! Have fun, but be careful!