Even if the polar vortex is still in full swing where you live, you'll be trading in puffy coats for tank tops before you know it. Luckily, you don't have to log tons of time at the gym to tone your core and your arms—just use moves that sculpt both body parts at the same time. Personal trainer and stand-up paddle (SUP) instructor Shannon MacDowell says that several SUP movements fire up the muscles in your arms, shoulders, and upper back—while engaging your entire core.
The best part? You don't have to get out on a board to score the two-in-one benefits. "One of the main functions of your core is to stabilize your spine and hold your body upright," says Jen Ator, C.S.C.S., Women's Health fitness editor and author of Shape-Up Shortcuts. "While they may not look like traditional abs exercises, many arm and upper body exercises are a great type of functional core training. The muscles in your shoulders, arms, and chest may work to, say, raise a weight out in front of your body, but your core is activated the entire time to control those moving forces and keep the rest of your body steady and motionless."
Try these three multi-tasking moves, recommended by MacDowell and Ator, to see double the toning results: Add them to your regular routine two to three times a week, doing two to three sets of 10 reps each time.
Pushup Row
Start in pushup position with your arms straight, your hands gripping dumbbells, and your feet slightly wider than hip-width apart. Lower your body to the floor to perform a pushup. Push yourself back up, then pull one dumbbell to the side of your chest. Pause, lower the dumbbell, and repeat on the other side. That's one rep; do 10 on each side. For visuals and step-by-step instructions, check out this workout for how to sculpt a beautiful, strong back—it's the first move shown.
Standing Cable Pullover
Stand in front of a lat pull-down machine, and grab the bar with an overhand grip, your hands slightly wider than shoulder-width apart. Keeping your back and arms straight, pull the bar down in an arcing motion until it touches your thighs. Pause, then slowly reverse the movement back to starting position.
To see how it's done, check out this video demo from Men's Health.
Front Raise
Grab a pair of dumbbells, and hold them next to your sides at arm's length, with your palms facing each other. Then raise your arms straight in front of you until they're parallel to the floor and perpendicular to your torso. Pause, then slowly lower the dumbbells back to starting position. (A version of this move appears in this Next Fitness Star Workout—you can do this one with or without the reverse lunge.)
More From Women's Health:
7 Ways to Balance Strength Training and Cardio
7 Workouts for a Great Rear View—No Butt Job Required!
15 Fitness Habits You Need to Establish In Your 20s
Powered by WPeMatico
No comments:
Post a Comment