Toning Up is necessary for firmer fitter figure. which makes you look beautiful and attractive. Everybody has "problem areas" which need work. Let's start at the bottom and work our way up.
THE LOWER BODY
Bottom: Floorwalker:
Sit on the floor with the back straight and legs together. Inch your way along the ground with the cheeks of you bottom. Don't cheat with your hands or legs.
Bottom: Leg lift:
Lie face down on floors, hands under the chin. Lift leg up, keeping hip on the floor and body flat. Hold for count of five. Lift right leg. Repeat 5 to 10 times.
Bottom:Arch:
Lie face down, body flat on the floor. Lift bith legs together and, at the same time, lift the head and shoulders.(You should look like upside down Sydney Harbour Bridge.)
Thighs: Knee Swing:
Lie face up on the floor with arms outstretched. Keep the back flat on the floor. From the hips, pull the knees up and swing from side to side. Repeat 5 to 10 times.
Thighs: legs up:
Lie on your side with elbows supporting your head. Raise your top leg into the air. Hold for count of five. Lower. Repeat 5 to 10 times then roll over and repeat with the other leg.
Thighs: Deep knee bend:
Stand with your feet wide apart and hands on waist. Bend the knees and hold for count of five. Slowly straighten but flex-in (tighten the bottom). Hold for count of five. Repeat these bends 5 to 10 times.
Legs: Kicks:
Using a chair for support, kck the left leg forcefully in front, to side and behind. Repeat 5 to 10 times. Change legs and do 5 to 10 times.
Legs: Vigorous kicks:
Recline with elbows supporting your back in a shoulder stand. Stretch legs in the air and kick with alternate leg. Use all the leg muscles and kick vigorously. Repeat 10 to 20 times.
THE UPPER BODY
Waist: Waist bends:
Stand with your feet apart and hands on the waist. Bend from the waist down the left side as far as possible. Straighten. Bend from the waist forward. Straighten. Bend from the waist to the right side as far as you can. Straighten. Repeat 5 to 10 times.
Waist: Full circle swing:
Standing straight, link hand. Stretching from the waist, swing your arms in clockwise motion and reverse. Stretch and really feel the muscles working. Repeat 5 to 10 times.
Stomach: Crawl kicks:
Kneel on the floor. Put your left leg to your chin. Now slowly kick the same leg under the body out in the line with your back. Hold for count of five and relax. Change to right leg. Repeat with both legs 5 to 10 times.
Stomach: Sit ups:
An old favorite still effective! Lie face up on the floor. Slowly sit up with arms outstretched. Slowly recline without the aid of your hands. Repeat five to 10 times.
Bust: Palm press:
Press you hands together in the praying position. Press your hands together in a praying position. Press firmly for the count of 10. Feel the muscles under the sides of the bust tense. Repeat 10 to 30 times.
Bust: Indian flex:
Interlock arms in front of your chest. Flex the muscles in the hands and wrists. You should fell and see and feel your bust tensing and rising. Repeat 10 to 30 times.
THE LOWER BODY
Bottom: Floorwalker:
Sit on the floor with the back straight and legs together. Inch your way along the ground with the cheeks of you bottom. Don't cheat with your hands or legs.
Bottom: Leg lift:
Lie face down on floors, hands under the chin. Lift leg up, keeping hip on the floor and body flat. Hold for count of five. Lift right leg. Repeat 5 to 10 times.
Bottom:Arch:
Lie face down, body flat on the floor. Lift bith legs together and, at the same time, lift the head and shoulders.(You should look like upside down Sydney Harbour Bridge.)
Thighs: Knee Swing:
Lie face up on the floor with arms outstretched. Keep the back flat on the floor. From the hips, pull the knees up and swing from side to side. Repeat 5 to 10 times.
Thighs: legs up:
Lie on your side with elbows supporting your head. Raise your top leg into the air. Hold for count of five. Lower. Repeat 5 to 10 times then roll over and repeat with the other leg.
Thighs: Deep knee bend:
Stand with your feet wide apart and hands on waist. Bend the knees and hold for count of five. Slowly straighten but flex-in (tighten the bottom). Hold for count of five. Repeat these bends 5 to 10 times.
Legs: Kicks:
Using a chair for support, kck the left leg forcefully in front, to side and behind. Repeat 5 to 10 times. Change legs and do 5 to 10 times.
Legs: Vigorous kicks:
Recline with elbows supporting your back in a shoulder stand. Stretch legs in the air and kick with alternate leg. Use all the leg muscles and kick vigorously. Repeat 10 to 20 times.
THE UPPER BODY
Waist: Waist bends:
Stand with your feet apart and hands on the waist. Bend from the waist down the left side as far as possible. Straighten. Bend from the waist forward. Straighten. Bend from the waist to the right side as far as you can. Straighten. Repeat 5 to 10 times.
Waist: Full circle swing:
Standing straight, link hand. Stretching from the waist, swing your arms in clockwise motion and reverse. Stretch and really feel the muscles working. Repeat 5 to 10 times.
Stomach: Crawl kicks:
Kneel on the floor. Put your left leg to your chin. Now slowly kick the same leg under the body out in the line with your back. Hold for count of five and relax. Change to right leg. Repeat with both legs 5 to 10 times.
Stomach: Sit ups:
An old favorite still effective! Lie face up on the floor. Slowly sit up with arms outstretched. Slowly recline without the aid of your hands. Repeat five to 10 times.
Bust: Palm press:
Press you hands together in the praying position. Press your hands together in a praying position. Press firmly for the count of 10. Feel the muscles under the sides of the bust tense. Repeat 10 to 30 times.
Bust: Indian flex:
Interlock arms in front of your chest. Flex the muscles in the hands and wrists. You should fell and see and feel your bust tensing and rising. Repeat 10 to 30 times.
0 comments:
Post a Comment