Week 9 – Exercise

I’ve noticed, by re-reading my articles that I have talked about what to eat to lose weight, but hardly anything on how I’m doing exercises to tone. So I will discuss some of them.

One of the parts of my body that I dislike is my waist. I only have a small curve. And one of my goals is to get a smaller waist. To achieve this I do several exercises like

Side Squat: Stand and hold behind a chair and    widely separated feet. Inhaling, bend one leg and move to that side while keeping the other leg straight and oblique laterally extended. Without taking place feet, exhaling, return to the starting position and repeat the same action to the other side. Work the inner and outer lateral thigh and buttocks.

  • Beginners: 10 repetitions of each side.
  • Intermediate: 15 repetitions of each side.
  • Advanced: 20 repetitions of each side.

Lateral raises: Place yourself next to a chair by placing a hand on the back and the other on your waist. Cross one leg over the other and then elevated laterally to reach the hip line. Make replays indicated and then repeat the same with the other leg. Work the inner and outer lateral thigh and buttocks.

  • Beginners: 10 repetitions of each side.
  • Intermediate: 15 repetitions of each side.
  • Advanced: 20 repetitions of each side.

Lateral Circles: In the same previous position, this time describing circles in the air with lateral knee to waist height. To do this, raise one leg forward, then take it to the side and back, and then lower it to start again. Complete the indicated replicates and passes to the other leg. Work thighs, buttocks, abdomen and waist.

  • Beginners: 10 repetitions of each side.
  • Intermediate: 15 repetitions of each side.
  • Advanced: 20 repetitions of each side.
Advertisements

Tagged: , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: