Need a workout for this week? Grab a stability ball and get to work!
Using a stability ball adds another dimension to your workout that you don’t get with your regular training – the use of your core muscles. You can tighten your core muscles during your workouts (which you should be doing anyways) however – using a stability ball requires you to REALLY focus on keeping a strong core otherwise you’ll fall over – which is always slightly embarrassing.
The best part about this workout – you don’t need the gym. If you have a stability ball at home – grab that – a chair – and some cans of soup (if you don’t have any dumbbells and you want some added resistance) – and you can get your workout on.
No excuses this week ladies — get rid of those bat wings and start toning your arms now!
Want more exercises to tighten and tone your arms? Grab a copy of Women’s Arm Secrets today!
Changing up your workout every few weeks is important not only for your sanity but for your muscles. This week’s flat stomach exercise of the week adds a bit of a twist to a familiar exercise and while helping you see continued results.
This week’s flat stomach exercise of the week is the Incline Dumbbell Chest Press.
The chest press is one of my favorite exercises – it makes me feel strong – especially when I can lift more than the guys next to me in the gym – hehe. The chest press is one exercise most women stay away from as they fear that it will only bring them big muscles and small boobs. However, its quite the contrary.
Secondly – the incline chest press is a great exercise to help you get tight and toned arms. And really – who wants flabby arms?
Add this in place of your push-ups or flat bench chest press and you’ll notice some greater definition in your arms as well as some greater strength – which I always think is exciting!
How many reps? How many sets? Try 3 sets of 10-12 reps to start with.
Need a new exercise for your workout this week? Still trying to get rid of those flabby arms? Well, then I have the exercise for you!
This week’s flat stomach exercise of the week is the barbell close grip chest press. Its a bit of a mouthful, but its a GREAT exercise for your upper body. The barbell close grip chest press will help to change up your workout just a bit – give your muscles a new movement that will have them guessing and continually progressing.
The barbell close grip chest press targets both your triceps and your chest muscles. Women NEED to lift weights in order to see continual weight loss improvements. Many women also tend to stay away from the chest press because Read the full story
Its a New Year and its time to give you a new exercise to step up your workout and help you make this year YOUR year. Its another weight exercise for women who lift weights, to help you tighten and tone your body. This week’s exercise targets your lower body – ensuring that your legs will look great by the time you have to show them off!
This week’s flat stomach exercise for your flat stomach workout is one of my favorite for getting your heart rate pumping and the fat burning – the dumbbell step up.
The Step Up is a GREAT exercise to help you get tight, toned and sexy legs by working all of the major muscles in your lower body: quadriceps, hamstrings and glutes.
No matter your workout experience the step up is an exercise for all levels. If you are a beginner, start with a smaller step and no weight. As you become stronger, you can increase the weight or the height of the step to make the exercise more difficult. Another variation for this exercise, to increase its fat burning abilities is to time yourself. Instead of doing 10-12 reps, try taking a lower weight and doing the step-ups for a minute. See how many you can do in the minute, take a minute rest and repeat. This will have your heart rate pumping and the fat burning.
When you read the title of this article I’m sure you’re thinking – what has she come up with next? I promise this exercise really won’t crush you in the head – its just a term to scare you away from it. This exercise is a great exercise for women to lift weights and will help you get tight, toned arms.
This week’s Flat Stomach Exercise of the Week for your Flat Stomach Workout helps us get rid of those flabby arms that nobody wants by focusing on our triceps.
Just in case you’re not quite sure – your triceps are located on the back of your arm. They connect your elbow and shoulder joints and help with movement of your arm. Your triceps, along with other smaller muscles, help keep your back straight and strong. Having strong, tight triceps helps keep your joints strong and ensures limited injury to these joints as well as helping you through daily activities – such as picking up your car keys or making dinner.
Making sure you have strong, tight triceps helps get rid of that ‘flabby arm’ look that no woman likes when wearing a t-shirt, tank top or strapless dress. When you build your tricep muscles you help to burn the fat in the surrounding area, thus bringing out some definition and keeping your arms tight and toned. Who doesn’t want tight, toned arms?
Using the EZ Bar (or a straight barbell) works both triceps at the same time spreading the weight equally across the muscles, by isolating your triceps, and helping you build strength in your triceps. Make sure to watch the video below for proper form and technique to ensure you don’t ‘crush your skull’ with the skull crusher.
There are tons of awesome exercises out there to help you build muscle and burn fat. You don’t need to include ALL of these exercises everyday, but it is important to change what exercises your flat stomach workout has every few weeks.
This week I’m going to suggest you try the Stability Ball Dumbbell Chest Press. This exercise offers all the benefits of a chest press while adding some difficulty and allowing you to further strengthen your core muscles.
Every woman should being doing the chest press (its not going to make you look like a man – we now know that there are many benefits of weight lifting for women). The dumbbell chest press builds your chest muscles, which helps to increase your upper body strength. By building our chest muscles we also tighten our triceps. Tight triceps means sexy, toned arms in any sleeveless or strapless dress. This exercise also helps you build sexy shoulders without doing too much shoulder work.
By moving the dumbbell chest press from the bench to a stability ball, we increase the benefits by strengthening your core. In order to keep the stability ball ’stable’ you must engage your core and glutes during the entire exercise. Having a strong core and glutes helps to prevent back injuries in the future, as well as helping you reach your flat stomach goals faster.
Watch the quick video below to see the proper form for this exercise, to prevent any injury.
Don’t have time for the gym or a long workout? Here are three quick moves you can do at home (if you have a stability ball) or right before you cardio session the gym. These three exercises will get your heart rate going and fat burning through your body all day long.
Oh my mind is racing today! Went to the gym for a simple little workout and the parking lot was jammed packed with people who couldn’t drive all fighting for the one spot that is closest so they don’t have to take those extra five steps, that they really need to!
Once I finally made it into the gym, I was slightly more calm – but ready to take the frustration out on the weights. Today was Leg Day – honestly, one of my FAVORITE workouts of the week! So I head upstairs to the free-weight section and look around – the gym is packed – with people I’ve never seen before in my whole entire life. Did the gym get a whole new membership of people who decide to go to the gym at 3:00 on a Monday? Its fine to see new people, but when you’ve NEVER seen these people before in your life and they get in the way – it gets extra annoying – especially the creepy guys (I don’t mean to offend anyone).
So I put the music on my iPod just a little bit louder, focused and I was ready to go home waddling.
Here’s my workout today:
Warmup: Bridges and Clams
*No rest between exercises – about 1 min rest between sets*
A1 – Walking Dumbbell Lunges (20 steps one direction, turn around, 20 steps back/3 sets)
A2 – Mountain Climbers (30 seconds/3 sets)
B1 – Single Leg Extensions (10 reps/leg – 4 sets – resting leg is held in active position with light weight)
B2 – Stability Ball Leg Curls (10-12 reps/4 sets)
C1 – Plie Squats (10-12 reps/4 sets)
C2 – Single Leg Calf Raises (10 reps/leg – 4 sets)
D1 – Single Leg Deadlifts w/dumbbell (10-12reps/leg – 4 sets)
D2 – X-Band Walk (15 steps right – 15 steps left)
After that I hit up the StairClimber to let some of the lactic acid out of my legs and hope the burn won’t be TOO bad tomorrow. I only had the time for 10 minutes today, but some time is better than no time and I made the most use of that time – doing intervals of 1 min slow walking, followed by 1 minute of a higher walking pace.
Headed home (to be hit by someone in the parking lot who didn’t know how to drive!) and had a protein shake with peanut butter and its off to class.
Had to share my workout and my rant – how was your workout today?
The chest press is one exercise most women stay away from as they fear that it will only bring them big muscles and small boobs. However, its quite the contrary.
