Information overload, a host of healthy recommendations complete with exercise illustrations and points for adopting healthy eating habits. What do you do, where do you begin and exactly what is right for you?
I am an advocate of forming good lifelong habits in lieu of flash in the pants diets or advertising campaigns boasting overnight changes. It takes approximately 21 days of doing something day after day for it to become habit forming. I can’t stress it enough; the importance to make time for doing something healthy as well as all the wonderful gifts you garner through it.
One of the first things I realized when I came to the United States was the amount of advertisements featuring slender, confident looking women. I wanted the adulation that I knew these women got but in the beginning I feel prey to the difficulties in accomplishing this goal. I remember "bumping around" in the gym - doing a little bit of this and that – eating healthy on the weekdays yet enjoying the tastes of Spanish foods on the weekend. Years of staring in the mirror not happy with what I saw promising myself that I will do better tomorrow. As I look back I can see how and where I fell short. I didn’t realize the personal commitment needing to make positive changes. What was healthy food, how much time and how often I should exercise and what types of exercises I needed to do. In November of 2005, at the wonderful age of 34, I was crowned Champion in both the WNBF Figure & Best Body Competitions. I stood on that stage in adulation, my personal result of turning learning and exercise in to a habit.
We first make our habits, and then our habits make us.
A wonderful quote by John Dryden -
The following exercises are geared for working "trouble spot" areas. Both the medicine and stability ball can be easily purchase at your local sporting goods store.
SUMO SQUATS (legs spread wide apart)
Performing sumo squats works more of the inside leg muscles than does the standard squat. I personally like the feel I get doing this movement. Stretching is important since flexibility will allow you to go deep into the movement imploring greater use of your glutes when you push back up. Keep your toes pointed out, slowly lower yourself, count to 3, and then mentally focus on your muscles in your legs. Push yourself up for a count of 1. In the photo Angela is holding the medicine ball out. This movement can also be done hugging the ball or holding it down between your legs.
RECOMMENDED SETS AND REPS: 2-3 Sets of 12-15 Repetitions.
REST: 30-45 seconds between sets.
LUNGES
Lunges are a fantastic exercise that targets both your leg and glute muscles. It takes some time and dexterity to get the movement down and flowing but learn and use it for great results. The focus is on the muscles in the extended forward leg. Stand with feet together, step out with either leg (the length of a normal walking step) and then lower yourself down. Feel for the stretch in your muscles, hold for a count of three and push back up. Lunges demand your concentration on the mind and muscle link. Feel your muscles work.
RECOMMENDED SETS AND REPS: 2-3 Sets of 12-15 Repetitions.
REST: 30-45 seconds between sets.
DEAD LIFTS
Dead lifts can be perhaps described as the Queen of back of the leg exercises. Standing with feet together you should begin bending at the waist. Concentrate on lower the ball down on a direct straight line until it touches your toes. Hold this position for a count of 2. Then put a slight bend in your knees and push forward with your buttock as you rise back up to a full standing position. The key to this exercise comes at the point where you bend your knees slightly and push your buttock forward. This action will ensure you use your leg and glute muscles instead of lower back muscles.
RECOMMENDED SETS AND REPS: 2-3 Sets of 12-15 Repetitions.
REST: 30-45 seconds between sets.
ONE LEGGED DEAD LIFTS/GLUTE BLASTERS
This movement is a mainstay in Angela’s legs workout. It isolates the muscles per leg allowing for a perfect blend of mind to muscle focus and a great workout. Use the stability ball as a rest for the non-working leg. Standing straight and tall begin bending at the waist. The path of the medicine ball should be straight down toward your toe. Allow the ball to touch your toe and hold the position for a count of 2. Rising back up the standing position should consist of the following key elements. Bend slightly at the knee and concentrate on pushing your buttock down and then out as you rise back to a standing position.
RECOMMENDED SETS AND REPS: 3-4 Sets of 15-20 Repetitions.
REST: 30-45 seconds between sets.
STABILITY BALL HACK SQUATS
Hack squats are a wonderful exercise you can use to work the muscles in the front of your legs. To perform this exercise, situate the small of your back on the stability ball with your legs extended fully out. Your Feet should be flat on the floor and the medicine ball should be held directly over your chest. Without moving your feet, slowly roll down the ball moving your buttock to the back of your ankles. In the bottom of this movement your buttock should be nearly touching your ankles and the upper portion of your back should be resting on the stability ball. Hold this position for a count of two. To complete the hack squat you must push back using the muscles in the front of your legs. One full repetition results in your legs in the full extended position and the small of your back once again resting on the stability ball. You can add variation to this exercise by beginning in the starting position as described above however; hold the medicine ball straight over you knees. As you work your way down to the bottom part of the movement carry the medicine ball over and behind your head. Again, hold for a count of 2. As you push out of the position, carry the medicine ball over your head back toward your knees.
RECOMMENDED SETS AND REPS: 2-3 Sets of 10-15 Repetitions.
REST: 30-45 seconds between sets.
GLUTE RAISES
The old adage of "no pain, no gain" holds true for this exercise. So if you’re looking for a single exercise targeted specifically for your buttock this is the one. Using the stability ball for support, place the medicine ball in the behind your knee holding it in place by bending your lower leg up. Your fixed leg should remain straight throughout the movement. The correct start and finish position is having both knees side by side. The upward movement should be a focus on pushing the ball upward using the back of your leg or "trying to touch the ceiling with the bottom of your foot." Almost immediately you should feel your glutes begin to work. Push up as far as you can and hold that position for a count of 5 or more. Slowly lower your leg until your knee comes alongside the other. Work both sides of your buttock.
RECOMMENDED SETS AND REPS: 3-4 Sets of 15-20 Repetitions.
REST: 30-45 seconds between sets.
HIP EXTENSIONS
This exercise targets the outside of your hips. Lying with your back and buttock flat on the ground, place the back of your lower legs on the stability ball. Hold the medicine ball over and beyond your head. The movement begins with moving the ball over your head. As soon as the ball is directly over your chest, begin pushing your stomach up in an effort to meet the ball. The goal is to achieve a straight body position with only your shoulders touching the floor and the back of your lower legs remained fixed on the stability ball.
RECOMMENDED SETS AND REPS: 2-3 Sets of 10-15 Repetitions.
REST: 30-45 seconds between sets.
STABILITY BALL SQUEEZE
In doing this exercise you need to focus on using the muscles that are on the inside of your upper legs. Sit on the floor and place the stability ball between your knees. There are several different variations in performing this exercise. Angela recommends the "Triple 10’s". The first 10 repetitions of squeezing are performed in rapid succession followed by 10 repetitions of a slow, hard squeeze, holding the squeeze as hard as you can for 10 seconds. The final ten repetitions are performed again, in rapid succession. This is a great exercise geared toward working the inside of your legs.
RECOMMENDED SETS AND REPS: Triple 10’s
10 reps fast, 10 slow, stead squeeze and hold (10 seconds), 10 reps fast.
Repeat the above 3 times.
REST: 30-45 seconds between sets.
ABDOMINAL CRUNCHES
Having a fit tone tummy requires two things; a healthy eating regime and a certain amount of exercise. The latter, abdominal crunches are a perfect exercise which focuses on the abs. Using the stability and medicine ball for abs provides unique ways to target the upper, mid and lower portions of your stomach. Lay back on the stability ball so that your lower back is balanced on the ball. Feet should set flat and wide enough to prevent rolling off the stability ball. Hold the medicine ball directly over your forehead and begin to lean back slowly. Using only your abdominal muscles lower yourself backwards. You should continue back until your head is parallel to the ground. Hold this position for a count of 3 and then slowly decent back forward again using only your abdominal muscles to get you back to the start position. You can add degrees of difficulty to this exercise by shifting the medicine ball further away and out from your body.
RECOMMENDED SETS AND REPS: 3 Sets of 20-25 reps.
REST: 30-45 seconds between sets.
BICEP CURLS
This is simple exercise that targets the meat and muscle of the front upper arm (bicep). Place the medicine ball in either hand, kneel in front of the stability ball and rest the length of the back of your arm on top. Extend your arm all the way down and out. You begin the movement by curling or bringing the medicine ball towards your shoulder. When the medicine ball comes in contact with your shoulder, focus on your bicep by squeezing it as hard as you can for a count of 3. Relax and slowly extend your arm back to the start position.
RECOMMENDED SETS AND REPS: 2-3 Sets of 10-15 Repetitions.
REST: 30-45 seconds between sets.
TRI-UPS
The large muscle in the back of your arm is called the tricep and is called in to action by performing the Tri-Up exercise. Sitting on the stability ball, raise the medicine ball directly overhead. Arms are fully extended with elbows pointed toward the front. Slowly lower the medicine ball behind your head by bending your arms backwards. Lower you arms until your forearms are parallel to the ground. Hold for a count of 3 and then extend your arms upward.
RECOMMENDED SETS AND REPS: 2-3 Sets of 10-15 Repetitions.
REST: 30-45 seconds between sets.
TRICEP PUSH-UPS
This is a great exercise that will get the blood flowing to the back of your upper arms. Stand in front of the stability ball, reach back and place the palm of your hands on the top of the ball. Hands should be spread far enough apart so good balance can be achieved. In the proper start position your upper legs will be perpendicular to your lower legs. From this position you bend at the elbows allowing your buttock to lower to the floor. At the point where your upper arms become parallel to the ground, stop and hold for a count of 3. Using your upper arms press yourself back to the starting position.
For added resistance you can place the medicine ball on top of your lap when performing this exercise.
RECOMMENDED SETS AND REPS: 2-3 Sets of 10-15 Repetitions.
REST: 30-45 seconds between sets.
HOW MUCH, WHEN & HOW
These exercises target problematic spots we all must exercise in the effort to develop a body shape we desire. For the beginner I recommend choosing 1 exercise for each body part, doing the recommended set and rep counts at least 3 to 4 times per week. Do everything possible to make this a habit. If you have a calendar, mark down the days and times when you plan to exercise. As I mentioned earlier, the equipment used for this article can easily be purchased at your local sporting goods store.
I tell people I train to go out and buy yourself a dress or bathing suit a couple sizes smaller than what you are wearing now. Make fitting in to it a goal for several months down the road. I follow that statement up with the old adage that Rome wasn’t built in a day. Making change to your body is a slow process. Stepping on the scale or mirror gazing should be done no more than once per week.
Be selective when you go grocery shopping. Simple measures like buying skim milk and diet sodas go a long way. Salmon, tuna, chicken breast, lean meats, and turkey should be substituted for less healthy alternatives. How about starting each morning with a couple egg whites and half a bagel, or snacking on vegetables or apples during work?
I’ve been exercising for nearly 10 years. For the last five of those years my life has changed significantly by making exercise and eating healthy a habit. You can do it too! There are so many wonderful outcomes that most anyone, despite age and condition can achieve. At 35, I am in the best shape of my life. You should understand that personal success and reaching your goal requires allies. There are many great people from my family, Gold’s Gym in Totowa, and Ruth Chris Steakhouse in Parsippany who have helped me stay the course by simply acknowledging my accomplishments.
Angela Mraz can be reached for personal training, seminars, or QA at www.angela-mraz.net
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