Issue Date: May 13, 2007
Shape up for summer
Beach season is just around the corner. Here are easy ways to tone and tighten your abs and back to get your upper body ready for your favorite bikini or board shorts.
BACK
A toned and tight back not only enhances your posture, it looks great in breezy summer clothes and swim attire. If you want to make as good an impression leaving a room as you do entering it, then try these moves once a week to sculpt your upper and lower back.
Repeat each of these exercises, 12 to 15 reps.
1. Hold a pair of dumbbells using an underhand grip and extend your arms. Bend at the waist as if tying your shoes, and raise your head and chest to create a slight arch in your back. Keep your knees slightly bent and elbows close to your body. 2. Inhale as you pull the dumbbells up in a rowing motion, stopping when your elbows reach a 45° angle and you can squeeze your shoulder blades together slightly. Exhale as you lower your arms back to starting position.
1. Lie face down on a Swiss ball. Roll forward until the ball is under your hips and your upper body is angled toward the ground. Place palms on the floor about shoulder-width apart. 2. Keep legs together and inhale as you raise your heels toward the ceiling using your lower back and hamstrings. Keeping your legs straight, exhale as you lower them back to starting position, about 2 inches from the ground. Keep your feet from touching the ground for the entire set.
ABS
Your abdominal muscles are some of the most resilient muscles on your body, so they may be worked out more often than other body parts. I recommend you incorporate some type of ab workout three times a week. Developing strong abs enhances your "core strength" and can help prevent lower back pain or injury.
Repeat each of these exercises, 12 to 15 reps.
Chair Crunch
1. Sit on a sturdy chair, reach your hands behind you and grab the sides of the chair. Begin with your knees tucked in toward your chest and allow your upper body to recline slightly. 2. Exhale as you extend your legs until they're straight. Inhale as you return to starting position.
Seated V-Ups
1. Sit on the ground with your arms upright, slightly bent behind you and fingertips pointed toward your body. Lean your upper body back toward your palms just slightly. Keep your knees together and pulled in toward your chest. 2. Exhale and extend your legs until your heels are about 2 inches off the ground. Inhale as you return to starting position.
Contact Jorge Cruise, author of "The 3-Hour Diet," at 3hourdiet.com.
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Back and abs