Hips and Buttocks:
Lie stretched out on your right side with your head resting on your right arm and your left arm in front of you as support. Lift your left leg as high as possible. Hold this position for a few seconds, then lift your right leg up to join your left leg. Keeping your thighs, ankles, and calves together and your legs straight, hold this position for a few seconds. Lower your right leg, hold this position for a few seconds, then lower your left leg, touching your right foot to the floor as near to your left hand as possible. Return to the starting position and repeat with your left leg. Repeat 10 times on each side.
Sit upright on the floor, hands clasped behind your head, legs together and stretched out in front of you. Keeping your upper body still and your legs straight, “walk” forward on your buttocks for 10 “steps,” then “walk” backward for 10 “steps.” Repeat 20 times. Also try “walking” up and down stairs on your buttocks.
Kneel on the floor with your body straight and your arms curved above your head. Keeping your body facing forward and your arms still, lower your body to the right until your buttocks are touching the floor. Lift your body back into the starting position and repeat to the left. Return to the starting position and repeat 10 times to each side.
Waist and Abdomen:
Sit cross-legged on the floor with your hands clasped behind your head. Without twisting your body, bend to the left until your left elbow touches the floor. Return to the starting position then twist your body and touch your left knee with your right elbow. Return to the starting position. Without twisting your body, bend to the right until your right elbow touches the floor. Return to the starting position, then twist your body and touch your right knee with your left elbow. Return to the starting position. Repeat the whole sequence five times.
Sit upright on the floor with your legs wide apart and toes pointed. Grasp your left ankle with your left hand and curve your right arm over your head. Bounce your upper body over your left leg four times. Straighten up, clasp both hands over your head, and stretch right up as far as possible. Keeping your arms straight, turn your upper body to the left, and bounce your upper body over your left leg four times. Straighten up, clasp both hands over your head, and stretch right up as far as possible. Keeping your arms straight, turn your upper body to the left, and bounce your upper body over your left leg four times. Trying to touch your toes with your clasped hands, and straighten up and repeat the whole sequence to the other side. Repeat 10 times, alternating sides.
Sit on the floor with your knees bent and feet apart. With your arms stretched out together in front of you, bend forward through your knees and touch the floor as far in front of your feet as possible. Then cross your arms, putting your hands on your shoulders. Lean back until your upper body is at about 45% to the floor. Hold this position for a few seconds, then bring your body up and forward until your elbows are between your knees. Uncross your arms. Repeat 10 times.
Lie flat on the floor with your arms by your sides. Bend your legs and lift your knees up to touch your chest. Keeping your knees bent, lower your feet toward the floor, at the same time lifting your arms up and back so they are touching the floor behind you, do not let your feet touch the floor. Hold this position for a few seconds, and then lift both knees back to your chest, at the same time bringing your arms up and forward so that they are back by your sides. Repeat 10 times.
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Showing posts with label Physical. Show all posts
Showing posts with label Physical. Show all posts
Women Talk:: Figure Improvement (Part 2)
Women Talk: Figure Improvement (Part 1) #WomenTalk
Women Talk: Figure Improvement (Part 1) #WomenTalk
Practicing the following exercises can help you alter the shape of the “problem” areas of your body – providing that you persevere. You will need to exercise every day for at least a month in order to see any results.
These exercises are in addition to your general fitness program, not a part of it. Some of them are very strenuous, and you should not attempt them unless you are already fairly fit. Pick out the exercises for the parts of your body that you wish to reshape and work at them daily. You will find that some parts of your body respond more quickly than others. It is relatively easy to flatten your abdomen, but thighs are notoriously slow to change.
And because there are no muscles in your breasts, you can only alter the shape of your bust line by exercising the muscles around your breasts and by working to improve your posture. Don’t become disheartened – if you keep exercising, your shape will improve.
Shoulders and Arms:
Stand upright with your feet hip width apart. Keeping your legs straight, bend from the hips and touch the ground in front of your toes. Without moving the rest of your body, bend your arms so that your fists are tucked into your armpits. Then straighten your arms upward, pushing them as far forward as possible. Hold this position for 5 seconds. Return to the starting position and repeat 10 times.
Stand upright with your feet shoulder width apart. Hold your arms out in front of you at shoulder height, then bend your elbows and place your hands palms together with your fingertips pointing in opposite directions. Keeping your hands at shoulder level, slowly move them as far to the right as possible, then, as far as the left as possible. Slowly swing from side to side at least 20 times. Alternate which hand is on top from day to day. Stand upright with your feet shoulder width apart. Stretch your arms out in front of you at shoulder height, palms upward, and fists tightly clenched. Then stretch out your hands hard, spreading your fingers and thumbs as wide as possible. Repeat 20 times, then repeat another 20 times with your hands palms down.
Bust and Posture:
Stand upright or sit cross-legged on the floor. Grasp your hands behind your back, pull up with your top hand and pull down with your lower hand. Keep your body upright: do not bend forward or slump. Hold this position for 5 seconds, then reverse your arm positions and repeat. Repeat 10 times, alternating arm positions.
Sit upright on a stool or bench with your feet flat on the ground. Clasp your hands behind your back. And squeeze your shoulder blades together. Relax your arms and shoulders. Repeat 15 times. Then stretch your arms out the sides at shoulder level, clench your hands into fists. And again squeeze your shoulder blades together. Relax your arms and shoulders. Repeat 15 times.
Stand upright with your feet together. Keeping your arms straight, clasp your hands together behind you, push them away from your body, and arch your back. Keeping your arms high, bend forward from the hips, then raise your head as high as possible. Repeat 10 times.
Stand upright, feet hip width apart. Lift your shoulder as high as possible, then pull them right down and as far back as possible, at the same time lifting your head as high as you can. Repeat slowly 10 minutes.
Kneel on all fours, keeping your back straight. Bend your right knee and bring your head down so that you touch your knee with your forehead. Lift your head and extend and straighten your right leg behind you. Bend your elbows and lower your chest and chin to the floor. Push up until your arms are straight, keeping your right leg extended behind you. Repeat six times on each leg.
Women Talk: Self Image
Women have an idea of how they look, but this image is not always realistic. Sometimes women are too hard for themselves.
CLICK HERE TO READ THE FULL STORY :WOMEN TALK: SELF IMAGE
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