August 20, 2007

Hold a dumbbell in each hand and keep your arms straight at your sides. Keeping your head up and your back straight, take a big step forward with one leg.

Bend both knees until your back knee is close to the ground (inhale). Make sure to keep both feet pointing forward, and don’t let your front knee drift forward past your front foot.

Bring yourself back up forcefully to the starting position (exhale).
Repeat and then change l

Leg Raise

Lie down and hold the ball securely between your ankles.
Lift your legs straight up toward the ceiling (exhale) just beyond 90 degrees.
Lower the ball slowly, keeping your knees straight (inhale).
Right before the ball reaches the ground, lift your legs back up to starting position. Repeat.

Leg Curl

1. Place the ball under your heels while lying down on your back with your arms on the ground next to your body.
2. Lift your buttocks off the ground so that you are only supported by your shoulder blades, arms and feet.
3. Using the ball as leverage, bring your knees into your chest, keeping your buttocks in the air the entire time (exhale).

Slowly return the ball to the starting position (inhale) and repeat.
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ANNA’S TIP OF THE DAY

Rowing

I love rowing because it offers another change of pace. It allows you to work multiple muscle groups simultaneously. You can tone your back, biceps, and quads, all while working your cardiopulmonary system. To get the most out of it, keep the resistance at a minimum of 3. Make sure to press through your heels as you extend your legs. Keep your abs tight, and relax your neck and shoulders. To target different back muscles, alternate an overhand grip with an underhand one every five minutes.