Weight Management Training Class Handout
Exercises
Weight Management Training Class Handout
Exercises
Triceps Dips
Triceps dips is a generally simple and easy exercise to achieve that sexy and slim triceps. It firms and tones your arms so you can wear and look good in sleeveless.
• Sitting on a secured chair, position your hands by your side on it
• Bring your hips forward with your hands still on the chair
• Straighten out your arms and keep a little bend in your elbows
• Bending your elbows at about 90 degrees, lower your hips down and close to the chair
• Push back up without locking your elbows. This counts as one rep.
• Complete three sets of 10 to 12 repetitions.
Triceps dips is a generally simple and easy exercise to achieve that sexy and slim triceps. It firms and tones your arms so you can wear and look good in sleeveless.
• Sitting on a secured chair, position your hands by your side on it
• Bring your hips forward with your hands still on the chair
• Straighten out your arms and keep a little bend in your elbows
• Bending your elbows at about 90 degrees, lower your hips down and close to the chair
• Push back up without locking your elbows. This counts as one rep.
• Complete three sets of 10 to 12 repetitions.
Abs Crunch
Abs crunch is the most common exercise and it is relatively safer than sit-ups in achieving toned abdominal muscles.
• Lying face up on the floor with knees bent at 90 degrees and feet off the floor
• Position your hands by your side
• With your hands still beside you, lift your shoulders off the floor
• Feel your abdominal muscles tighten and slowly lower your shoulders back to the floor. This counts as one crunch
• Complete three sets of 10 to 12 repetitions.
Abs crunch is the most common exercise and it is relatively safer than sit-ups in achieving toned abdominal muscles.
• Lying face up on the floor with knees bent at 90 degrees and feet off the floor
• Position your hands by your side
• With your hands still beside you, lift your shoulders off the floor
• Feel your abdominal muscles tighten and slowly lower your shoulders back to the floor. This counts as one crunch
• Complete three sets of 10 to 12 repetitions.
One-Legged Push-Up
Push ups can be hard for girls but this version is effective and very much easier. This exercise targets your chest, shoulders and upper back. It can also help to tone the butt and ham strings.
• Position yourself with both hands and both knees on the floor
• Extend your right leg straight behind you so it's parallel with the floor
• Bend your elbows by your sides and lower your upper body
• Push yourself back up into place with your arms straighten. This counts as one push up
• Repeat for a total of 20 to 30 push-ups
• Switch legs so your right knee is on the floor and your left leg is extended to the back
• Do 20 to 30 push-ups on this side
Push ups can be hard for girls but this version is effective and very much easier. This exercise targets your chest, shoulders and upper back. It can also help to tone the butt and ham strings.
• Position yourself with both hands and both knees on the floor
• Extend your right leg straight behind you so it's parallel with the floor
• Bend your elbows by your sides and lower your upper body
• Push yourself back up into place with your arms straighten. This counts as one push up
• Repeat for a total of 20 to 30 push-ups
• Switch legs so your right knee is on the floor and your left leg is extended to the back
• Do 20 to 30 push-ups on this side