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20 Minute Workout

Triceps Dips

This is a great exercise to strengthen the arms, chest and shoulders. It will help to tone any flabby underarm muscles, making them firm and strong.

Stand with your back to a bench or table at about waist height. Bring the hands on to the table as shown. The hands should be a little wider than shoulder width apart, the fingers should face forward. Bend the knees so the weight is supported by the arms. Slowly and with maximum control lower the body down by bending the elbows. Keep the elbows tucked in, and the shoulders back. Slowly and with control straighten the elbows back to the starting position. Do 1-3 sets of 8-15 repetitions.

A more difficult variation involves resting one foot on the opposite knee.

Back Extension

This back strengthening exercise also helps to correct rounded and drooping shoulders.

Lie on your belly with your hands straight out to the sides, in line with the shoulders. The feet should be together. Firm the legs, the buttocks and abdominal muscles. Slowly and with control lift the legs, the chest and arms off the floor. Hold for several seconds and gently lower down again. Do 1-3 sets of 8-15 repetitions.

Hip Adduction

This exercise will tone and strengthen the muscles of the inner thighs. It also helps in correcting some knee problems.

Lie on your side with the hip and knee of the top leg flexed to 90 degrees, and the lower leg straight in line with the spine. Rest the head on the lower hand as shown. Contract the straight leg, make it stiff at the knee, and point the toes. Slowly and with control lift the straight leg off the floor as far as possible. Learn to isolate the movement to the hip, without allowing the pelvis and lower spine to flex from side to side as you perform the exercise. This exercise must be done very slowly. Do 1-3 sets of 8-15 repetitions.

Use ankle weights for extra resistance as you get stronger.

Last updated: August 1st, 2002

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