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Denise's Seven-Minute Strength Training
You can achieve a fit body at any age. Couple this seven-minute strength building routine with your favorite cardio workout. In just 3 weeks, you'll see and feel results. Start with twelve reps each, then add on as you get stronger.
1. Squat – Shape your hips, thighs, and buttocks.
Stand with your feet shoulder width apart and your abs tightened. Lift your arms above your head, keep your back straight and sit way back as if you were sitting in a chair. Repeat for 12-24 reps.
2. Double Arm Row – Improve your posture by strengthening your spine and upper back.
Stand with your knees slightly bent. Bend forward at your waist, keeping your abs tight. With a dumbbell in each hand, extend your arms so they are angled directly over your knees. If you do not have dumbbells you can use two bottled waters.
3. Low Hover – Tones your entire abdominal area.
Lie on your belly. Place your elbows on the floor and hold your hands together so your arms form a triangle. Tighten your abs and rise to the hover position as shown. Hold this pose up to thirty seconds. Rest and repeat. Then, lift the weights bringing your elbows behind your body. Repeat 12-24 times. We recommend you visit your health care provider before commencing any weight loss or exercise program.
4. Lower Abdominal Strengthener – Tone your lower abdominal area.
Lie with your back on the floor and place your hands at your sides. Squeeze a towel between your knees and lift your legs, as show. Pull your knees into your chest while lifting your buttocks off the floor. Really focus on tightening your abs. Lower your legs back to the starting position. Repeat 12-24 times.
5. Superman – Strengthen your back and lengthen your spine.
Lie on your belly with your arms and legs fully extended. Tighten your abs. Lengthen through your legs and arms by extending as far as possible. Point your toes and fingers as you reach. Squeeze your buttocks to prevent your lower back from arching. Hold for 3 to 6 seconds. Relax and repeat up to 6 times.
6. Lower Body Stretch – Stretch your legs and buttocks.
Lie on your back and lift one leg in front of the other as shown. Place your arm underneath your knee and gently pull it toward your chest. Hold about twenty to thirty seconds and repeat on the other side.
7. Upper Body Stretch – Relieve stress with this relaxing stretch.
Lower your arm to your outer thigh. Reach up and over with the opposite arm while looking toward the ceiling as shown. You will feel a deep stretch all the way up your side. Hold for twenty to thirty seconds. Repeat on the other side.
This information is not intended to be a substitute for the medical advice of a personal physician. Please consult your physician before beginning this or any other weight loss and/or exercise program. Children under the age of 18 should only participate in a weight loss program with the parent or guardian's approval. Due to the specific dietary and medical needs of Type 1 Diabetic and pregnant or nursing women, these people should not participate in a weight loss program that is designed to achieve ketosis.
