F8 DECEMBER | JANUARY 2018 best health besthealthmag.ca
WEIGHTS, ISTOCKbest »FITNESS
RESISTANCE EXERCISE may stall weight gain related to aging. Overweight, sedentary women ages 25 to 44 gained less
body and belly fat thanks to twice-a-week strength training, say University of Pennsylvania researchers.
BANISH AB FLAB with our ex clusive 15-minute plan at besthealthmag.ca/flatabsBACK EXTENSIONS
WORKS: LOWER BACK
A. Lie face down, with your feet shoulder
width apart and shoelaces on the floor.
Place your fists at your temples.
B. Slowly raise your shoulders and chest
off the floor and hold for one second.
C. Lower to starting position and repeat.
TECHNIQUE TIP Make sure to lift with
your torso rather than bob your head.
SIDE PLANK
WORKS: THE AB MUSCLES THAT
WRAP AROUND YOUR WAIST
A. Lie on your left side, with your left hip and
forearm on the floor, and your left elbow in
line with your left shoulder. Rest your right
hand on your top thigh.
B. Scissor your right leg over your left leg, so
that your left foot is about an inch in front of
your right foot on the floor.
C. Lift your right hip, balancing on your fore-
arm and the sides of your feet to hold your
body in a diagonal line.
D. Hold for 15 seconds, work ing your way up
to 45 seconds. Repeat.
TECHNIQUE TIP Keep your shoulders
in line so that your chest faces forward, not
toward the floor.
OVERHEAD PRESS
WORKS: SHOULDERS
A. Stand with your feet hip width apart,
hold ing dumbbells at shoulder height, with
your elbows pointing toward the floor.
B. Lift dumbbells overhead until your hands
are straight, keeping your arms aligned with
your shoulders.
C. Lower your arms, bringing weights back
to starting position.
TECHNIQUE TIP Avoid arching your
back or locking your knees.TRICEPS KICKBACKS
WORKS: BACK OF UPPER ARMS
A. Hold dumbbells and sit on a fitness
ball. Lean forward from your waist without
rounding your back.
B. Bend your arms so elbows are at 90-de-
grees. (Keep your elbows close to your sides.)
C. Straighten your arms so that your
forearms and dumbbells move behind you.
Return to starting position.
TECHNIQUE TIP Keep your elbows
behind you and your chest parallel to
your thighs.ONE-ARM BACK FLYS
WORKS: BACK OF SHOULDERS,
UPPER BACK
A. Holding a dumbbell in your right hand,
palm in, stand with your feet hip width apart.
B. Step forward with your left foot. Bend
your left leg slightly and place your left hand
on left thigh, leaning forward from your
waist about 45 degrees without rounding
your back.
C. Squeeze your shoulder blades together
slight ly and raise your right hand to the side
and back, stopping when the dumbbell is
as high as your shoulder. Keep your palm
toward the floor.
D. Lower your arm and repeat. Complete
one set before switching your arm and leg.
TECHNIQUE TIP Keep elbow slightly
bent; hold your spine straight. bhWALL SQUAT WITH
BICEPS CURLS
WORKS: THIGHS, BUTT, BICEPS
A. Stand with your back against a wall and
a dumbbell in each hand. Your arms
should be at your sides, with your palms
facing forward.
B. Slowly sit into a squat position,
allow ing your back to slide down the wall.
At the same time, curl dumbbells toward
your shoulders.
C. Return to starting position as you lower
your arms.
TECHNIQUE TIP Keep your feet far
enough away from the wall so your knees
don’t extend past your toes when you squat.WORKS: THE AB MUSCLES THAT
OVERHEAD PRESS