13.For this exercise, u will need elastic exercise material, such as surgical tubing or Thera-band.        Put the band around a solid object, such as a bedpost, at about waist level. Each hand should hold an end of the band.      With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. Return to the starting position.      Repeat 8 - 12 times.      If you have good range of motion by candice
candice
candice 13.For this exercise, u will need elastic exercise material, such as surgical tubing or Thera-band. Put the band around a solid object, such as a bedpost, at about waist level. Each hand should hold an end of the band. With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. Return to the starting position. Repeat 8 - 12 times. If you have good range of motion
To order
9.Begin by tying a piece of elastic exercise material, such as surgical tubing or Thera-band, to a doorknob.  Stand or sit with ur shoulder relaxed and your elbow bent 90 degrees. Your upper arm should rest comfortably against your side. You can squeeze a rolled towel between your elbow and your body for comfort and to help keep your arm at your side.  Hold one end of the elastic band in the hand of the affected arm.  Rotate your forearm toward by Swanyslady
Swanyslady
Swanyslady 9.Begin by tying a piece of elastic exercise material, such as surgical tubing or Thera-band, to a doorknob. Stand or sit with ur shoulder relaxed and your elbow bent 90 degrees. Your upper arm should rest comfortably against your side. You can squeeze a rolled towel between your elbow and your body for comfort and to help keep your arm at your side. Hold one end of the elastic band in the hand of the affected arm. Rotate your forearm toward
Fitness
10.Begin by tying a piece of elastic exercise material, such as surgical tubing or Thera-band, to a doorknob. (u may also hold one end of the band in each hand.)  Stand or sit with ur shoulder relaxed and your elbow bent 90 degrees. Your upper arm should rest comfortably against your side. You can squeeze a rolled towel between your elbow and your body for comfort and to help keep your arm at your side.  Hold one end of the elastic band with the by judith
judith
judith 10.Begin by tying a piece of elastic exercise material, such as surgical tubing or Thera-band, to a doorknob. (u may also hold one end of the band in each hand.) Stand or sit with ur shoulder relaxed and your elbow bent 90 degrees. Your upper arm should rest comfortably against your side. You can squeeze a rolled towel between your elbow and your body for comfort and to help keep your arm at your side. Hold one end of the elastic band with the
Fit inspiration
Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise. Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs. Bent-Over Row Step II  Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back. Upright Row Step IPrimary muscles worked: shoulders, upper back, biceps.Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.Upright Row Step IIRaise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.tip: Keep your chin up and your belly button tucked in. Chest Press on Ball Step IPrimary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)Chest Press on Ball Step II Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. tip: You will need to engage your core throughout the exercise to avoid falling off the ball.Overhead Press on Ball Step IPrimary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.Overhead Press on Ball Step IIPush the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.tip: Keep your chin lifted slightly and your core stable.from this website by osa
osa
osa Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise. Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs. Bent-Over Row Step II  Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back. Upright Row Step IPrimary muscles worked: shoulders, upper back, biceps.Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.Upright Row Step IIRaise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.tip: Keep your chin up and your belly button tucked in. Chest Press on Ball Step IPrimary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)Chest Press on Ball Step II Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. tip: You will need to engage your core throughout the exercise to avoid falling off the ball.Overhead Press on Ball Step IPrimary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.Overhead Press on Ball Step IIPush the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.tip: Keep your chin lifted slightly and your core stable.from this website
exercises
12.Lie flat on your back. This exercise is a very slight motion that starts with your arms raised (elbows straight, arms straight).  From this position, reach higher toward the sky or ceiling, keeping your elbows straight. All motion should be from your shoulder blade only.  Relax back to the starting position.  Repeat 8 to 12 times. by candice
candice
candice 12.Lie flat on your back. This exercise is a very slight motion that starts with your arms raised (elbows straight, arms straight). From this position, reach higher toward the sky or ceiling, keeping your elbows straight. All motion should be from your shoulder blade only. Relax back to the starting position. Repeat 8 to 12 times.
To order
Arm Exercises for Women: Dumbbell Cross Jab - Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm. That's one rep. by candice
candice
candice Arm Exercises for Women: Dumbbell Cross Jab - Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm. That's one rep.
To order
Side Bends:  Hold a pair of lightweight dumbbells over your head, with your elbows slightly bent (A). Keep your back straight and slowly bend directly to your right as far as possible without twisting your upper body (B). Pause, return to an upright ?position, then bend to your left as far as possible.  Do 6 - 10 each side. by candice
candice
candice Side Bends: Hold a pair of lightweight dumbbells over your head, with your elbows slightly bent (A). Keep your back straight and slowly bend directly to your right as far as possible without twisting your upper body (B). Pause, return to an upright ?position, then bend to your left as far as possible. Do 6 - 10 each side.
To order
The 13-Minute Fat Melt: Work shoulders, triceps, abs, butt and thighs with the 'Grab and Go' move. Start in tabletop: faceup, hands under shoulders, fingers forward, hips lifted with knees bent. Bend elbows to lower body toward floor, then straighten arms and grab left foot with right hand (as shown). Return to tabletop. Repeat on opposite side. Alternate sides for 30 seconds. #SelfMagazine by aprilrwilson7
aprilrwilson7
aprilrwilson7 The 13-Minute Fat Melt: Work shoulders, triceps, abs, butt and thighs with the 'Grab and Go' move. Start in tabletop: faceup, hands under shoulders, fingers forward, hips lifted with knees bent. Bend elbows to lower body toward floor, then straighten arms and grab left foot with right hand (as shown). Return to tabletop. Repeat on opposite side. Alternate sides for 30 seconds. #SelfMagazine
Get In Shape
Plank w/ Leg Lift (Stability Ball) A variation on the plank pose; gives some additional challenge to your transverse muscle, with the leg lift.  * Start in the plank position. * Lift your leg to about 6-8 inches, away from the ground; pull in navel towards the spine. * Hold this position for a count of 30 seconds. * Squeeze your glutes and butt while you do this move. * Return back to the starting plank position; repeat with other leg. * Repeat by judith
judith
judith Plank w/ Leg Lift (Stability Ball) A variation on the plank pose; gives some additional challenge to your transverse muscle, with the leg lift. * Start in the plank position. * Lift your leg to about 6-8 inches, away from the ground; pull in navel towards the spine. * Hold this position for a count of 30 seconds. * Squeeze your glutes and butt while you do this move. * Return back to the starting plank position; repeat with other leg. * Repeat
Fit inspiration
#inspira #fitness #connection  Bent Over Row  Stand with your feet shoulder width apart. Lean over, with knees slightly bent and grasp the weighted bar, hands shoulder width apart. Position your body parallel to the floor-core contracted. Exhale as you pull the weight up toward your abdomen, lightly touching your body. Pause, inhale, and lower the bar slowly and under control back to a straight arm position. Repeat the exercise until you have completed the prescribed number of repetitions. by candice
candice
candice #inspira #fitness #connection Bent Over Row Stand with your feet shoulder width apart. Lean over, with knees slightly bent and grasp the weighted bar, hands shoulder width apart. Position your body parallel to the floor-core contracted. Exhale as you pull the weight up toward your abdomen, lightly touching your body. Pause, inhale, and lower the bar slowly and under control back to a straight arm position. Repeat the exercise until you have completed the prescribed number of repetitions.
To order
Just repinning...I used to HATE these but they work! With your back against a wall, hold a medicine ball, or a kettle bell, with both hands in front of your chest and lower into a squat (a). Keeping your hips steady, twist to the left and reach the ball toward the wall (b). Return to centre. That's one rep. Repeat on the other side. Move back and forth at a slow, controlled pace for 20 total reps. Quick tip: Make it harder by fully extending your arms instead of bending your elbows. by J.H.
J.H.
J.H. Just repinning...I used to HATE these but they work! With your back against a wall, hold a medicine ball, or a kettle bell, with both hands in front of your chest and lower into a squat (a). Keeping your hips steady, twist to the left and reach the ball toward the wall (b). Return to centre. That's one rep. Repeat on the other side. Move back and forth at a slow, controlled pace for 20 total reps. Quick tip: Make it harder by fully extending your arms instead of bending your elbows.
Fitness
Dumbbell 21s: Stand with feet shoulder-width apart. Hold one dumbbell with both hands, arms down. With elbows slightly bent, raise dumbbell straight out in front of you, no higher than parallel to the ground. Return to start. Do 7 reps. Now bring dumbbell up to chest and press forward. Return to chest. Do 7 reps. Then, starting with dumbbell at chest level, raise straight up overhead. Return to chest. Do 7 reps. by candice
candice
candice Dumbbell 21s: Stand with feet shoulder-width apart. Hold one dumbbell with both hands, arms down. With elbows slightly bent, raise dumbbell straight out in front of you, no higher than parallel to the ground. Return to start. Do 7 reps. Now bring dumbbell up to chest and press forward. Return to chest. Do 7 reps. Then, starting with dumbbell at chest level, raise straight up overhead. Return to chest. Do 7 reps.
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Loop center of resistance band around couch leg and sit on floor facing couch, holding ends of band in each hand, arms extended in front of you with palms facing down. Drive elbows behind you at shoulder height to row band toward chest; then, keeping elbows bent to maintain resistance, lower them to sides. Return to start. do 15 reps. by nadia
nadia
nadia Loop center of resistance band around couch leg and sit on floor facing couch, holding ends of band in each hand, arms extended in front of you with palms facing down. Drive elbows behind you at shoulder height to row band toward chest; then, keeping elbows bent to maintain resistance, lower them to sides. Return to start. do 15 reps.
Healthy
Sit with your knees bent; feet flat on the floor ~ hip-width apart. Extend your arms straight in front of you, palms up. Your back should be straight, your chest up (a). Brace core, curl tailbone under, & slowly lower upper body to 45-deg angle. At the same time, bend arms to bring elbows close to body, closing hands into fists and pulling them toward shoulders at eye level (b). Pause, then reverse the motion to return to start. That's one rep. by elaineevents
elaineevents
elaineevents Sit with your knees bent; feet flat on the floor ~ hip-width apart. Extend your arms straight in front of you, palms up. Your back should be straight, your chest up (a). Brace core, curl tailbone under, & slowly lower upper body to 45-deg angle. At the same time, bend arms to bring elbows close to body, closing hands into fists and pulling them toward shoulders at eye level (b). Pause, then reverse the motion to return to start. That's one rep.
Favorites
Stand Up for Flat Abs: Challenge your core with this fast belly-tightening routine you can do on your feet | "Bow Extension" | Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat. by yobi
yobi
yobi Stand Up for Flat Abs: Challenge your core with this fast belly-tightening routine you can do on your feet | "Bow Extension" | Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat.
Bien-etre
5. Supinated Clamshell. Feeling a bit clammy? Loop a band around your legs just above your knees. Lie on your back with hips and knees flexed to 90 degrees. Pull the knees apart while contracting your glutes for 2-3 seconds. Slowly return to starting position and repeat, aiming for 10-12 total reps. by jayne
jayne
jayne 5. Supinated Clamshell. Feeling a bit clammy? Loop a band around your legs just above your knees. Lie on your back with hips and knees flexed to 90 degrees. Pull the knees apart while contracting your glutes for 2-3 seconds. Slowly return to starting position and repeat, aiming for 10-12 total reps.
Taste Delight
Circuit 2, Move B: Squat and Arnold Press Hold a dumbbell in each hand. Stand with feet shoulder-width apart, knees slightly bent, arms curled to shoulders, palms facing in. Slowly bend knees and sit back into a squat. Return to a standing position, pressing the dumbbells overhead, palms rotating to face outward. Slowly lower dumbbells back to shoulders and repeat. Do 12 to 15 reps. by candice
candice
candice Circuit 2, Move B: Squat and Arnold Press Hold a dumbbell in each hand. Stand with feet shoulder-width apart, knees slightly bent, arms curled to shoulders, palms facing in. Slowly bend knees and sit back into a squat. Return to a standing position, pressing the dumbbells overhead, palms rotating to face outward. Slowly lower dumbbells back to shoulders and repeat. Do 12 to 15 reps.
To order
Skip the Gym With These Simple Ab Moves: Work your abs, obliques, shoulders and butt with this 'Plank Cross' move. Start in plank position with wrists directly beneath shoulders. Engage abs as you bring left knee to right elbow (as shown). Hold for 3 counts. Return to plank. Repeat on opposite side for 1 rep. Do 10 reps. #SelfMagazine by aprilrwilson7
aprilrwilson7
aprilrwilson7 Skip the Gym With These Simple Ab Moves: Work your abs, obliques, shoulders and butt with this 'Plank Cross' move. Start in plank position with wrists directly beneath shoulders. Engage abs as you bring left knee to right elbow (as shown). Hold for 3 counts. Return to plank. Repeat on opposite side for 1 rep. Do 10 reps. #SelfMagazine
Get In Shape
The 13-Minute Fat Melt: Work abs, hips, butt, thighs and hamstrings with the 'On Strike' move. Stand with feet hip-width apart, arms at sides. Do a reverse lunge with right leg. Press through left leg to return to standing as you thrust right knee toward chest (as shown). Return to lunge. Repeat for 15 seconds. Switch sides; repeat. #SelfMagazine by rm1888
rm1888
rm1888 The 13-Minute Fat Melt: Work abs, hips, butt, thighs and hamstrings with the 'On Strike' move. Stand with feet hip-width apart, arms at sides. Do a reverse lunge with right leg. Press through left leg to return to standing as you thrust right knee toward chest (as shown). Return to lunge. Repeat for 15 seconds. Switch sides; repeat. #SelfMagazine
Favorites
Exercise for the Transversus Abdominis muscle that pulls in the ring of your waist   1.Get on all fours, back straight, looking down.   2.Exhale completely, then hold your breath.   3.Pull your belly toward your spine (“suck in”) as hard as possible for 10 seconds, while continuing to hold your breath.   4.Inhale. Take a few breaths, then repeat 10 times.   Later, you’ll probably feel as though you’d been laughing at something REALLY funny. That’s because you worked those same muscles. Enjoy! by cathryn
cathryn
cathryn Exercise for the Transversus Abdominis muscle that pulls in the ring of your waist 1.Get on all fours, back straight, looking down. 2.Exhale completely, then hold your breath. 3.Pull your belly toward your spine (“suck in”) as hard as possible for 10 seconds, while continuing to hold your breath. 4.Inhale. Take a few breaths, then repeat 10 times. Later, you’ll probably feel as though you’d been laughing at something REALLY funny. That’s because you worked those same muscles. Enjoy!
The Jet Set
Tummy Toner  Lie faceup with center of band around feet, legs extended and hovering above floor, a handle in each hand, palms up, arms at sides to start. Curl hands toward chest with elbows at sides as you crunch up, raising legs a little higher (as shown). Lower to start; repeat. Do 20 reps. by nadia
nadia
nadia Tummy Toner Lie faceup with center of band around feet, legs extended and hovering above floor, a handle in each hand, palms up, arms at sides to start. Curl hands toward chest with elbows at sides as you crunch up, raising legs a little higher (as shown). Lower to start; repeat. Do 20 reps.
Healthy
Pulls - Stand a few feet away from the equipment, feet hips width apart, knees slightly bent, and abs and ribs engaged. With shoulder blades pressed back and down, press rope in towards your forehead, keeping your elbows at shoulder height. Be sure to keep your ribs pressed in toward your belly button and toes engaged on the floor. by candice
candice
candice Pulls - Stand a few feet away from the equipment, feet hips width apart, knees slightly bent, and abs and ribs engaged. With shoulder blades pressed back and down, press rope in towards your forehead, keeping your elbows at shoulder height. Be sure to keep your ribs pressed in toward your belly button and toes engaged on the floor.
To order
Skip the Gym With These Simple Ab Moves: Try the 'Namaste Side Bend' for a move that is 67% better than a crunch at activating your lats (which pull in your waistline). Stand with feet hip-width apart, arms above head, palms pressed together, elbows out. Lean to right (as shown), pushing left hip out, until you feel your obliques and back engage. Return to start; repeat on opposite side for 1 rep. Do 12 reps. #SelfMagazine by chasity
chasity
chasity Skip the Gym With These Simple Ab Moves: Try the 'Namaste Side Bend' for a move that is 67% better than a crunch at activating your lats (which pull in your waistline). Stand with feet hip-width apart, arms above head, palms pressed together, elbows out. Lean to right (as shown), pushing left hip out, until you feel your obliques and back engage. Return to start; repeat on opposite side for 1 rep. Do 12 reps. #SelfMagazine
Health
KETTLEBELL CIRCUIT (2) - Lateral lunge with biceps curl. 15x. Hold the bell in your right hand, step to the left, and lower into a side lunge. Curl the weight up toward your left shoulder. Reverse the move to return to standing. That's one rep. Do 12 to 15, then repeat with the other arm and leg. by ST CASSY
ST CASSY
ST CASSY KETTLEBELL CIRCUIT (2) - Lateral lunge with biceps curl. 15x. Hold the bell in your right hand, step to the left, and lower into a side lunge. Curl the weight up toward your left shoulder. Reverse the move to return to standing. That's one rep. Do 12 to 15, then repeat with the other arm and leg.
Fitness
Barbell Hip Raise (A) Sit on the floor with your upper back against a stable bench, your knees bent and feet flat on the floor. Put a padded barbell across your hips and grab the barbell with an overhand grip, about shoulder-width apart. (B) Keeping your back against the bench and the barbell just below your pelvis, raise your hips—while squeezing your glutes—until your hips are in line with your body. Return to the starting position, and repeat. by J.H.
J.H.
J.H. Barbell Hip Raise (A) Sit on the floor with your upper back against a stable bench, your knees bent and feet flat on the floor. Put a padded barbell across your hips and grab the barbell with an overhand grip, about shoulder-width apart. (B) Keeping your back against the bench and the barbell just below your pelvis, raise your hips—while squeezing your glutes—until your hips are in line with your body. Return to the starting position, and repeat.
Fitness
Abs:TABLE CRUNCH WITH BALL  Lie with your back neutral (not arched). Your feet should be in the air, legs bent, hands holding a four-pound medicine ball above your head, elbows slightly bent. Use your abs to come up into a crunch position; avoid relying on momentum from your arms. Return to the start position. Do two sets of 15 reps. by candice
candice
candice Abs:TABLE CRUNCH WITH BALL Lie with your back neutral (not arched). Your feet should be in the air, legs bent, hands holding a four-pound medicine ball above your head, elbows slightly bent. Use your abs to come up into a crunch position; avoid relying on momentum from your arms. Return to the start position. Do two sets of 15 reps.
To order
# Deadlifts: Stand tall with your feet positioned at shoulder-distance apart. Straighten your arms toward the floor and rest the dumbbell on your thighs. Face your palms toward your legs. Step 2 Look straight ahead. Inhale, bend forward from your hips and lower the dumbbell toward the floor as you position the dumbbell close to your legs. Keep looking forward. Maintain straight legs with only a slight bend in your knees. Lower the dumbbells until you no longer can hold the proper form… by candice
candice
candice # Deadlifts: Stand tall with your feet positioned at shoulder-distance apart. Straighten your arms toward the floor and rest the dumbbell on your thighs. Face your palms toward your legs. Step 2 Look straight ahead. Inhale, bend forward from your hips and lower the dumbbell toward the floor as you position the dumbbell close to your legs. Keep looking forward. Maintain straight legs with only a slight bend in your knees. Lower the dumbbells until you no longer can hold the proper form…
To order
Reverse Multiplank: Lie faceup, weight on heels and forearms (elbows bent 90 degrees) to lift body off ground, so shoulders, hips and ankles form a line. Keeping hips slightly lifted off ground, raise left leg about 2 feet off ground (as shown). Return to start. Switch legs; repeat for one rep. by J.H.
J.H.
J.H. Reverse Multiplank: Lie faceup, weight on heels and forearms (elbows bent 90 degrees) to lift body off ground, so shoulders, hips and ankles form a line. Keeping hips slightly lifted off ground, raise left leg about 2 feet off ground (as shown). Return to start. Switch legs; repeat for one rep.
Fitness
Don't let the sweet name fool you, this move works the abs quite thoroughly.   Lie on your back with your knees open and the soles of your feet together (in a butterfly position). Lengthen your arms overhead so they are resting on the floor. Exhale and bring your hands and knees toward each other performing a full-body crunch. Your shoulder blades should be off the mat as your perform a small reverse crunch lifting your pelvis a bit off the mat. by Cj2015
Cj2015
Cj2015 Don't let the sweet name fool you, this move works the abs quite thoroughly. Lie on your back with your knees open and the soles of your feet together (in a butterfly position). Lengthen your arms overhead so they are resting on the floor. Exhale and bring your hands and knees toward each other performing a full-body crunch. Your shoulder blades should be off the mat as your perform a small reverse crunch lifting your pelvis a bit off the mat.
Favorites
Do:  Increase the weight gradually, making sure you are in balance and are using correct form at all times Inhale as you lower and exhale as you raise back to the starting position Elevate your elbows to raise the scapula, creating a larger "platform" for the bar to rest upon Look strait ahead to maintain balance Use slow, controlled movements by ajct
ajct
ajct Do: Increase the weight gradually, making sure you are in balance and are using correct form at all times Inhale as you lower and exhale as you raise back to the starting position Elevate your elbows to raise the scapula, creating a larger "platform" for the bar to rest upon Look strait ahead to maintain balance Use slow, controlled movements
Favorites
Time to grow toward happiness and to move out of the dark that's had such a hold on us. by amayaa
amayaa
amayaa Time to grow toward happiness and to move out of the dark that's had such a hold on us.
quote