Tuesday, March 11, 2008
Dr. Oz's Excuse-Busting Workout
No time? No energy? No equipment?
Dr. Oz says this is what you've been waiting for!
New York City celebrity trainer Joel Harper performs the following routine designed to create long, lean muscles, with the goal of giving you a strong, well-balanced, and flexible body.
Do it three times a week, moving from one exercise right to the next to keep your heart rate up. Remember to keep your stomach tight and your face relaxed, and to breathe normally (if you catch yourself holding your breath, count your repetitions aloud to normalize your breathing).
Whenever you stretch, imagine breathing into the body part you're targeting as if inflating a balloon. You want to think of directing the oxygen into that area, giving you an open, tension-free feeling.
We also recommend that you make walking 30 minutes a day a part of your life.
Open and balance hips
Stand with your feet together and your hands on your waist. Relax your shoulders and circle your hips clockwise five times and counterclockwise five times, making the biggest circles you can.
Strengthen shoulders and arms
Keep your feet together and lift your arms into a T position at shoulder height. With your palms facing down, circle your arms 20 times, making circles the size of a basketball. Then do 20 with thumbs down and palms facing in back of you, 20 with palms up, and 20 with palms forward. For a more advanced variation, do the first 40 standing on one foot, the next 40 on the other.
Stretch hips and hamstrings
From a standing position, bend forward at your waist, touching hands to the floor. Alternate bending one knee and keeping the other leg straight (but still keeping both feet flat), and let your relaxed head dangle down. Pretend your head weighs 500 pounds and is elongating your spine, releasing all your tension. Stretch each side for 15 seconds.
Strengthen upper, middle and lower back
With your feet together and knees slightly bent, lean forward, bending at the waist until your back is flat and as parallel to the floor as possible. (If you've got a bad back, stay up higher.) Keeping your arms straight and your elbows unlocked, bring your arms out to the side, parallel to the ground; pause, then lower them, bringing your hands together. Do 40 times.
Stretch back and obliques
Standing with your feet together, reach your hands up above your head. Hold your left wrist with your right hand, pulling your wrist as you lean to the right. Elongate by getting the greatest possible distance between your left pinky and your left heel. Hold for 15 seconds and switch sides.
Standing with your feet together and your hands on your waist, open your toes out diagonally, keeping your heels together (known as first position in ballet). Lift your heels up as high as you can, squeeze your calves, and tap your heels on the floor. Do 40 raises.
Strengthen quadriceps and lower abs
Keeping your feet in first position and your hands on your waist, lift your right leg as high as you can directly in front of you, keeping it straight. Hold at the highest point for two beats and then lower. Do 25 times and switch sides.
Strengthen obliques and quadriceps
With your feet in first position, bring your hands above your head with your palms facing each other. Lower your right arm and lift your right leg, bending both; touch your elbow to your knee. Do 25 times and switch sides.
Sitting on floor with your hands behind you—palms down, fingers pointing backward, and elbows slightly bent—bring your feet up two feet from your tailbone. Keep the sole of your right foot flat on the ground, cross your left leg on top of your right leg, and sit up straight. Focus on pressing your lower back toward your left calf. If you want to go deeper, slightly press your left knee away from you. Hold for 15 seconds and switch sides.
Labels: Exercise Tips