sorry didnt do work out for today ( bad phill) but have a great workout for tomorrow and week end that comes from the lovely Laura ( oneday at a time) thank you xxxxxx
exercises for the love handles
Twist crunch
1. Lie on your back with your knees bent.
2. Carefully lift your head up and place your hands behind your head without locking your fingers together.
3. Twist to the right bringing your left elbow to your right knee. Extend your left leg out.
4. Now twist back to the left bringing your right elbow to your left knee. Extend your right leg out.
Standing Trunk Twist
1. Stand with your feet about a foot apart and knees relaxed.
2. Twist your torso to the left while keeping your hips and legs as stable as possible. As you twist to the left, cross your right arm in front of your body in a punching motion.
3. Twist back to the right and cross your left arm over your body in a punching motion.
Exercises for the shoulders
Lateral raise
Stand with your feet shoulder-width apart, back straight, and abs held tight. Hold a dumbbell in each hand with your arms at your sides, palms facing in.Keeping your wrists straight and elbows slightly bent, raise your arms out from your sides, just slightly forward. Lift to shoulder height, pause, then slowly lower.
Front raise
Stand with your feet shoulder-width apart, knees slightly bent, back straight, and abdominals contracted. Hold a dumbbell in each hand with your arms hanging down at the front of your thighs, palms facing in. Keeping your wrists straight and your elbows slightly bent, raise your arms in front of you to shoulder height with your palms facing the floor. Hold, then slowly lower. To prevent swinging your arms or arching your back and using momentum to lift, try this move with your back against a wall. Or alternate one arm at a time.
exercises for the arms
Seated Triceps Extension.
sitting in kitchen chair keeping your back straight,(hold in the stomach to avoid arching your back). Take a weight straight over head with arms next to your ears, lower the weights behind your head until elbow is at a 90 degree angle, squeeze the triceps to straighten the arm with out locking the
elbow.
Exercise for outer leg
Bent leg outer thigh lift
standing beside a chair, holding onto the chair keep the body straight, bending the legs at an 90 degree angle, lift the left leg out to your side as high as you can and back down.
do what you can take as long as you need xxxxx
