No Time to Mess Around – Try These Top 10 Exercises for Results!

By on August 11, 2014
woman exercising on floor

By Andrea Warshaw-Wernick –

Let’s enjoy the rest of the summer and if you’re planning to slip into that certain dress for an upcoming special occasion, you might want to try these top 10 to amp up your routine:

1) Plank: Lie face down with forearms on the floor and hands in front of you. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 60 seconds to one minute or whatever you can do! 3 times! Make sure your butt is up and not sinking down … Great for core and especially stomach. This can be done every day

2) Squat: Stand with the feet parallel or turned out a bit. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position. Do 3 sets of 12 reps. Great for butt and quads.

3) Chair Squat: Stand with the feet hip-distance apart, feet straight and squat until the thighs are parallel to the floor almost sitting on a chair. While swinging the arms up, straighten the legs; return to standing and repeat again. Do 3 sets of 12. It is similar to squat but really helps you focus on how low you must go to make that butt burn.

4) Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to the ground and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try a back lunge if you want to challenge yourself. Great for butt and quads.

5) Push-up: First, kneel to the ground, then lean forward and place your hands on the ground. While keeping your arms straight, move your feet back until your body is being held up with your hands on one end and your feet on the other. Bend at the elbow, and control your weight, by keeping your stomach tight, as your body moves toward the ground. Lower your chest almost to the ground, and then push back up to the top to complete a full repetition. 3 sets of 12 reps. Great for chest, shoulders, triceps and core. **If you want to make it harder, create a “diamond-shaped hand” position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps double work!

6) Bicycle Sit-up: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides. Great for all-over stomach.

7) Chair Crunch: Sit on the edge of chair, bench or anything stable and lean back. Put your arms on either side of you holding the bench. Lean back and bring your legs up to your chest and then slowly out. Repeat 3 sets of 12. This is a great exercise for lower stomach. I love this exercise and do it every day.

8)Superman (Superwoman): Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Great for butt and back.

9) Triceps Dip: Sit on step, bench or anything stable. Move your legs out and put your arms on either side of your body. Move your body over the stable surface, utilizing your arms to pick you up and bring you back to the stable surface. Do 3 sets of 12. I do them every other day. One of my favorites. ** If you want to make it harder, rest your legs on another stable surface and move up and down while both your legs and torso are elevated. Great exercise for triceps.

10) Wall Sit: Find a sturdy wall or tree. Lean your back against the sturdy wall and move about a foot away from it. Put your feet shoulder width apart. Press your back to the wall, then slowly slide down, moving your feet out from the wall as you move down. Stop when your knees and feet are parallel and your knees and waist are parallel, making a 90-degree angle. HOLD for as at least 30 seconds if not more. Great for your butt, quads & core

As with any exercise, properly stretch afterward. Spend some time keeping your muscles limber.

Also, the most important tip is to drink plenty of water. Before, during and after your workout. HYDRATE, HYDRATE, HYDRATE!

 

For all media inquiries or to interview Andrea, please contact her at [email protected]

About Andrea Warshaw Wernick

New York City lifestyle and anti aging coach, Andrea Warshaw Wernick is dedicated to helping mature women live better. Find Andrea and her dream team of experts on her informational website, (http://fabatanyage.com/fabulousforever/)Andrea's tips and advice on beauty, health, fitness and relationships are inspirational. Her number one tip is to "keep on moving" to look and feel your best.

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No Time to Mess Around – Try These Top 10 Exercises for Results!