F6 DECEMBER | JANUARY 2018 best health besthealthmag.ca
ISTOCK; ILLUSTRATIONS, KAGAN MCLEODbest »FITNESS
W
HEN IT COMES TO SETTING FITNESS PRIORITIES, TON-
ing ex ercises should be high on your list – and for good reason:
Strong, shapely muscles give you a slimmer look by im proving
your posture and tightening your torso. What's more, recent
studies show that whole body strength training helps stave off
stubborn belly fat, control dia betes and reverse muscle aging.
Get started with this 20-minute Best Health toning regimen designed by
Amanda Vogel, a certified fitness instructor with a master's degree in human
kinetics. It targets muscles in your arms, chest, abs, back, butt and legs. If you
do these exercises twice a week or more, taking at least one day off between
workouts, you’ll be gin to see results in as little as four weeks.
This strength-training workout has been specially
designed to tone your whole body and leave you
looking – and feeling – fabulous | by AMANDA VOGEL
GET STARTED
WHAT TO LIFT Three- to 10-pound dumbbells. (Opt for a heavier weight if
you can easily do the recommended 12 reps per set or a lighter weight if you
can’t complete eight reps with good technique.)
WARM UP FIRST To prevent injury and enhance your workout, start by walk-
ing, cycling or climbing stairs for five to seven minutes. This will warm up
muscles, lubricate joints and gradually raise your heart rate.
REPEAT MOVES Eight to 12 times (followed by eight to 12 on the other side,
if you’re working one side at a time). Repeat for a total of two sets per exer-
cise. Work up to heav ier weights a nd three sets per move a s you get stronger.
STAIR STEP-UPS
WORKS: BUTT, CALVES, THIGHS
A. Stand facing the bottom step of
a staircase or a step at the gym.
B. Put your right foot on the step,
straighten ing your right leg and raising
yourself onto the step. As you do, bend
your left knee up, raising your left
leg directly in front of you.
C. Briefly balance on your right leg
(your left foot is in the air). Slowly lower
your left foot to the floor, squatting
slightly, without moving your right foot.
TECHNIQUE TIP Resist leaning forward;
align shoulders over hips.THE
EXERCISES
CHEST PRESS
WORKS: CHEST, BACK OF
UPPER ARMS
A. Hold dumbbells and lie face up on the
floor or an exercise bench, with arms at
chest level and elbows at 90-degrees.
B. Bend your legs and place your feet
on the floor, about hip width apart. Raise
your arms toward the ceil ing, palms
facing forward.
C. Bend your elbows and lower dumbbells
un til your upper arms are parallel to the
floor (el bows bent at 90 degrees, but not
dropping below your shoulders if you’re on
a bench).
D. Return to starting position.
TECHNIQUE TIP When straightening
your arms, align dumbbells over shoulders
and chest, not your face.