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Archive for September 30th, 2010

Exercises that involve multi-joint movements can strengthen your muscles while you train these muscles to work together. In addition to making the body more toned, this exercise will provide coordination and a better balance and can increase your metabolism.

You can do this exercise three to five full circuit three times a week, but should not consecutive.

Step-Up
(Train the glutes, quads, hamstring, calves and core)

Stand in front of the stairs, with arms at your side. Place your left foot still on the stairs and keep your head upright and keep your stomach tight. Lift your body up the stairs, lift your right knee until thigh is parallel with the floor. Hold briefly. Then lower your right leg back down the stairs, followed by left foot. Repeat the movement.

Sit-Up (Elbow to Knee)
(Exercising the abdominal muscles)

Lie on floor with knees bent, feet flat on the floor. Place your hands behind your head. Lift your head and feet up to several inches from the floor, with elbows pointing to the knee. Then tighten and contract your abdominals as elbows meet your knees. Hold briefly, and lower. Keep your head and your feet to remain on the floor for several minutes. If this is too difficult, stay put your back on the floor and lift your shoulders and hips to work together to lift the elbows and knees.

Mountain Climber
(Exercising muscle glutes, quads, hamstring, calves, core and chest)

Assume a push-up position, hands flat on the floor under your shoulders and feet hip-width apart, with the balance on your toes. Bend your right knee and right foot under your body, and lift your hips into the air, crossed legs, so that the elongated right and left leg bent. Push your toes until your hips go up, exchange your feet, so that a bent left leg. Repeat several times.

Rotating Side Lunge
(Exercising muscle glutes, quads, hamstring, thigh outside, Obliques)

Stand with feet hip-width apart, arms aligned parallel to the chest, with hands clasped. Rotate your upper body toward the left. Bend your left knee and lower your hips. Press your left foot to return to the starting position and repeat the movement. Do it for several minutes, then replace it with the other side.

Push-Up
(Train the chest muscles, shoulders, triceps and core)

Hands flat on the floor under your shoulders and feet hip-width apart, with the balance on your toes. Bend elbows to the side and lower your body until almost touching the floor. Keep your stomach tight and body parallel from head to toe. Rest your knees on the floor, keep the toes remain flat on the floor, and push back. Straighten your legs and repeat.