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sswift76 sswift76
Thu, Mar 22, 2012 10:03
 Unrated
Will I actually see results?
Hi. :) I am within 12 # of my goal weight, and while losing the last bit, I am now switching my focus to overall body toning. I have 5 children, and am finished ( ! ) so I want to get into really good shape. I have a trip to the Cayman Islands coming up this October which will be great motivation. My first trip out of the States, and first plane ride!! Yikes. Any way, I just started the 4 week beginning toning program.....am I likely to see results after the 4 weeks are completed? My goal is to then move on to the intermediate, and then advanced programs......a good plan? I want to see definition & am willing to work to get it.

rmatt06 rmatt06
Thu, Mar 22, 2012 11:03
 Unrated
Exercise
Body Toning Exercise - Upper Body
The Workout
Exercise 1 - Chest and Shoulders
Lie on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched to the sides. With your elbows slightly bent, lift your arms above your chest until your hands are almost touching. Return to starting position and repeat.
Exercise 2 - Chest and Shoulders
Lie on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched above your head. Grip your weights and bring them over your head and down to your hips, by your sides - a semi-circular motion. Lift back to starting position and repeat.
Exercise 3 - Chest and Back
Sitting with your back straight (preferably supported) and legs straight out in front of you, hold your weights in at your chest with your elbows out to the side (parallel to the floor). Push your arms out straight in front of you then pull them back in. Repeat.
Exercise 4 - Back and Shoulders
Stand with feet shoulder width apart and arms by your sides, gripping the weights with palms facing outwards. Making sure your movements are slow and concentrated, tense your shoulder and upper back muscles, then slowly "shrug" them up and down.
Exercise 5 - Shoulders and Upper Arms
Stand with feet shoulder width apart and arms raised straight up above your head, grip your weights with your palms facing behind you. Slowly bring your arms forward and down, without bending at the elbow, until level with your shoulders. Lift back to starting position and repeat.
Exercise 6 - Upper Arms, Shoulders and Back
Standing with feet slightly apart, grasp your weights and bend at the waist until your torso is parallel to the floor. Extend your arms towards the floor with palms facing outwards. Lift your arms out to the side, keeping them straight, until parallel to the floor. Return to the starting position and repeat.



Exercise 7 - Upper Arms, Shoulders and Back
Standing with feet slightly apart, position your arms straight down in front of you almost against your body - with your weights almost touching. Bend your elbows and lift your weights towards your chin, bringing your elbows out to the side, in line with your shoulders. Return to the starting position and repeat.
Exercise 8 - Arms and Chest
The classic push up. With your hands shoulder width apart place your palms on the floor. Stretch out your body with either your knees on the floor, or if you're feeling ambitious, your toes - so you are supporting your body weight. Keeping your back straight and using your arms lower yourself gently toward the floor until you are hovering just over it. Push yourself slowly back to your starting position and repeat. Remember - don't lower yourself to the point where you come into contact with the floor, it'll be much harder to push back up.
Exercise 9 - Arms
In a sitting position with your back straight, relax your arms in line with your body. Grip your weights with your palms facing upwards and curl them up towards your shoulders, then back down again. Repeat. Keep your torso still and back straight, let your arms do the work.
Exercise 10 - Forearms
Holding your weight with your arm outstretched in front of you, tilt your wrist up and down repeatedly. Try doing this with both an overhand and underhand grip on your weight. Do one arm at a time.
Results
The secret of successful body toning is regularity. If you do this exercise sequence every other day you'll start to see results in a few weeks.

1144 1144
Desert Hot Springs CA
Thu, Mar 22, 2012 12:03
 Unrated
Will Try
I'll give these a try and thanks.

4everblessed 4everblessed
San Diego CA
Thu, Mar 22, 2012 12:03
 Unrated
Stick with it. It takes time. You'll start seeing results.

sswift76 sswift76
Thu, Mar 22, 2012 13:03
 Unrated
Cowgirltuff Cowgirltuff
Mineral Point MO
Thu, Mar 22, 2012 15:03
 Unrated
Gonna try too, Im not lifting mine right

PeterKriss PeterKriss
Mon, Dec 28, 2020 08:12
 Unrated
I suggest that you start doing push-ups indoors. If you are having ceramic tile floor it would be comfy, or you can cover it with a rug so you hands won't hurt bad on first day.

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