Help with fitness

triceps

A great way to work those stubborn triceps can be done by using a chair. Start with your back to the chair and place your hands on the seat of the chair, palms down fingers forward, squat like you are going to sit but don't sit on the chair. Feet come out in front of you. Toes point upward. The futher you bring your feet out, the more of a challenge. With your abs tight inhale and slowly lower yourself till almost touching the ground then exhale as you raise your self back to the starting position. Focus on the triceps and control this movement in both directions. Do two to three sets of twelve, resting in between each set. Try doing this exercise three times a week to firm those triceps.

Chest

A great way to work the chest is by using an exercise ball to do your push ups. Position yourself on the ball and roll out into a push up position. Keep in mind the further you roll out the more difficult the push up becomes. If you are a beginner you will do fine with keeping your hips centered on the ball. Hands are slightly wider than shoulders and your abs stay tight for the whole exercise. Lower yourself to the ground as you inhale, keep facing the ground, as you exhale push yourself back to the starting position. Start with one set of twelve, as you feel this exercise becoming easier add another set and bring yourself out futher off the ball for a challenge. Do this three times a week to firm those chest muscles.

Abs

Another way to use the ball is for working the abs. Lower yourself to the ground. Place your legs on top of the ball, the ball rests under your kness and your quads. From this point flex your feet away from you so that your heels dig into the ball. You can either place your arms on your sides, or behind your head. Take an inhale, and as you exhale roll your knees into your chest raising the ball off the ground. Inhale lowering the ball back to starting position but not quite all the way down. Repeat for 12 to 15 reps. Rest then do two to three sets.

More Abs

One of my favorite and most effective ab exercises is the bicycle crunch. Begin on your back with your knees bent feet on the floor. Slightly tilt your pelvis, think of bringing your belly button into your spine. Place the elbows behind the head, As you bring your right elbow towards you left knee extend your right leg, exhale during the movement then take the left elbow towards the right knee and extend the left leg, again exhale during the movement. Alternate right and left, think of yourself riding a bike. Make sure you are slow and controlled and focus on the abs. Keep that pelvis slightly tilted and don't forget to breath. Keep those elbows wide and pretend you have an apple underneath your chin. Do twelwe on each side, rest then repeat. To challenge yourself you can hold the movement for the count of four before alternating. No need to challenge in the beginning. This exercise is efective without a challenge.