Women notoriously want a long lean look in their LBD. Focus on Shoulders, abs and glutes is where its at! Here are the top 10 exercises you should do to target those LBD spots before the holiday season is here! Do exercises 1-5 Monday, Wednesday, & Friday and 5-10 Tuesday, Thursday, Saturday throughout the month of November. 1. Shoulder raise - stand with your feet hip with apart, holding a handweight (5-10lbs) in each hand, lift them out to the sides up to shoulder height with your elbows slightly bent. Perform 3 sets of 15 raises. 2. Hip Hinge - stand with your feet hip width apart holding a weight in each hand. Bend forward bringing your chest parallel to the floor and elevating one leg behind you. Let the handweights hang in front of your thighs. Perform 3 sets of 12 reps on each leg 3. Reverse Flys - Hold handweights in each hand, bend forward until your chest is parallel to the floor and raise your weights out to the side forming a T shape with your body. perform 3 sets of 15 reps. 4. Sit up with a twist - hold a light handweight in each hand. Lie on your back with your feet flat on the floor. As you sit up, rotate your body to one side and extend the handweights out forming a T at the top of the sit up. Perform 2 sets of 20 reps, alternating which side you rotate towards. 5. Squat & Swing - hold light to medium handweights in each hand. Keep your feet shoulder width apart and sit back into a squat. As you do, allow your hand weights to swing back with you and swing up shoulder height as you stand at the top. Perform 3 sets of 20 reps. 6. Press & Reach - Hold handweights at your shoulders with your palms facing forward. Press and reach one hand up as you bend over to the side (as if youre putting something on a high shelf up above). Alternate hands until youve performed ten reaches on each side. Make sure you do this 3 times. 7. Booty Bridge - Lie on your back with your feet on the floor and legs hip width apart. Lift your hips up and tighten your glutes every time you do. Release down enough to let the muscle relax, then repeat ten times with both feet on the floor, ten times with one leg up in the air, and ten times with the opposite leg up. 8. Step ups - hold a weight in each hand and place your left foot on a step and your right on the floor. Step up to the height of the step and extend your right leg out behind you. Step up and down on each leg for 3 sets of 15 reps. 9. Hip drop planks - hold a plank position on your elbows. Drop your right hip down towards the floor, then bring it back up to center. Repeat on with your left hip. Alternate hips for a total of 30 seconds. 10. Hi Pulls - Stand with your feet hip width apart. Hold a weight in each hand and pull it up to shoulder height as if you were zippering up a jacket. At the top of the movement drive your elbows behind you allowing your wrist, elbow and forearm to all be parallel to the floor.
Posted on: Fri, 01 Nov 2013 19:56:23 +0000