Fitness Club

Continued from Part 1

Heart / Cardiovascular

(Cardio) Circulation System

A heart rate monitor consisting of an arm band and watch face is used to measure your heart rate.

Fitness machines and devices with built-in receptors can also be used to measure the pulse accurately.

Find heart rate monitors, fitness machines and devices which measure your heart rate during training and exercise on the fitness equipment shopping links page and in many fitness gyms and studios.

Resting Heart Rate :: RHR

To measure your personal resting heart rate you need to:

Measure your heart rate for 60 seconds three mornings in a row before you get out of bed.Divide the sum of the three measurements you have written by 3 = your personal resting heart rate.Maximum Heart Rate :: MHR

220 - the heart rate of a newborn child - minus your age = your target maximum heart rate range for training and exercise programs.

NB:

In a healthy body, pulse and heart rate are almost identical.

In daily speech we often refer to the pulse only as it is easy to measure.

Your physician can determine your heart rate or you can do it yourself by placing your hand with light pressure on the left side of your chest.

Imbalance in pulse and heart rate occurs in damaged or diseased arteries, e.g. when hardening of the arteries - calcification - has taken place.

Optimum Training Pulse :: OTP

Fitness Category

Beginner, recent starter, unfit * AdviceReasonably fit, exercises regularlyVery fit, athlete, professional sportsKarvonen Formula

RHR + 60% to 70% (MHR - RHR)RHR + 70% to 80% (MHR - RHR)
RHR + 80% to 85% (MHR - RHR)* Consult your doctor before starting any training, exercise or workout program.

A simple and reliable pulse check while you work out:

If your breathing rate slowly increases during training to a faster rate and you can still converse with someone else at the same time, then you are training within the correct - target heart rate - pulse range.If you want more exact details - numbers, then count your pulse rate - read how to check your pulse rate during training - for 15 seconds. Multiply the number by 4 = current pulse rate per minute.

All good results take time - achieving your fitness goals will require patience, determination and perseverance.

A exercise program designed to build up your fitness level gradually over time is much more fun - training and exercise should always be fun and enjoyable - and the results are more permanent.

THE WAY IS THE GOAL!

Outdoor

Power Walking

Inline Skating

Jogging

Swimming - Cycling

Rowing

** Consider Badminton - Squash - Tennis

Indoor

* Definition Low Impact Aerobics

Spinning - Exercise Bicycles

Stairmaster - Stepper

Treadmill

Ergometer - Rowing Machine

** Think About High Impact Aerobics

Beginner, currently unfit
Goal: Increase / improve fitnessExercises regularly, reasonably fit
Goal: Maintain fitnessVery fit, athlete, professional sports
Goal: Maintain and increaseFrequency: 1 / 2 x a week
Duration: 15 / 20 minutesFrequency: 2 / 3 x weekly
Duration: 20 / 30 minutesFrequency: 3 / 4 x per week
Duration: ½ / 1 hour

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Fitness Consultant

Regular Exercise & Healthy Food = Fitness, Health & Weight Control!

Football Stars
Page Content
Links

TAKE IT OFF!

David Beckham or Didier Drogba?

Ronaldinho or Ruud van Nistelrooy?

Which soccer player has the most beautiful body?

And which players have the best trained torso?

Take off the football shirts - it's Body Check time!

This 31 year-old knows what she's talking about.

She began with aerobics at 15 years of age.

A resident of Zurich, Switzerland, Tanja won the World Champion Aerobic Fitness Titles in 1998/1999 and 2000.

In this article for Sport Magazin, Tanja judges the fitness training level and football-specific trained torso of nine well-known football players in the following photographs.

«I would like to stress however that judging from photos only is not very simple», says Baumann, who became the mother of a son last December.

More information about Tanja Baumann and her activities is available at www.tanjabaumann.com.

Ruud van Nistelrooy

Bare Your Chest:
Football Stars
Fitness Check

David Beckham
is not only a highly gifted football player, he also has a sexy body.

But is he also the most fit?

Age: 30Nationality: BrazilianClub: Hertha BSCThe Fitness Expert:

«Marcelinho will rarely be found in the power training gym room. He trains specifically for football only - and not very regularly either.»

Age: 20Nationality: PortugueseClub: Manchester UnitedThe Fitness Expert:

«Ronaldo has an extremely trained back. But a football player doesn't use an impressive V. You can see that he spends a lot of time in the gym.»

Age: 29Nationality: DutchClub: Manchester UnitedThe Fitness Expert:

«Van Nistelrooy's figure works very naturally. It doesn't have exaggerated musculature, but it's masculine and works very strongly.»

Age: 30Nationality: EnglishmanClub: Real MadridThe Fitness Expert:

«Beckham is well trained and he does not have an inflated torso. For his type of sport probably optimal.»

Age: 27Nationality: Ivory CoastClub: FC ChelseaThe Fitness Expert:

«Beautiful shoulder and neck musculature. Drogba is extremely well trained - plenty of training time, possibly genetically conditioned.»

Age: 28Nationality: BosniaClub: Bayern MunichThe Fitness Expert:

«A beautiful back. But Salihamidzic is very lean and has nearly no fat. I hope that he has sufficient energy for playing football matches.»

Age: 23Nationality: GermanClub: FC Schalke 04The Fitness Expert:

«Kuranyi is slightly built, but well trained. His stomach is almost perfect.
To improve it would be very difficult to achieve.»

Age: 24Nationality: FrenchClub: FC LiverpoolThe Fitness Expert:

«Very masculine and muscled. Probably attaches great importance to his body.
Cisse is totally trained, though his genes probably also play a part.»

Age: 25Nationality: BrazilianClub: FC BarcelonaThe Fitness Expert:

«Ronaldinho could develop and train his chest muscles further with push-ups and bench press repetitions.
But this does not mean that he is not fit.»

View the original article here

Fitness Tips for a
Healthy Lifestyle

Although I personally do not drink alcohol at all, I have nothing against anyone enjoying it in moderation.

During many festive occasions, especially the Christmas and New Year holiday season, you'll often see rivers of alcohol flowing - without any of the party guests being fully aware or conscious of the fact.

After the festivities, usually at the beginning of January, many people make a resolution to improve their health and fitness by leading a more healthy lifestyle.

Keep your hands - consciously! - off the aperitif before you eat, cancel the red wine with your main course and avoid the brandy after you've eaten - just enjoy the coffee!

Have the courage, calmly and without making a fuss about it, to do without alcoholic drinks at intoxicated parties and sip a light Cola instead or - what about a glass of milk?

Actually, why not? Do you really need alcohol to enjoy a party?

When, despite all your good intentions, you feel that irresistible tingling in your fingers to enjoy what you like - it's okay!

Enjoy your drinks for their flavour, not for quick intoxication.

I don't always have myself in control too, particularly if there's some chocolate lying nearby.

I can easily put away three trays of chocolate in one session.

So long as this only happens every few months, I don't have a problem with it and I don't suffer from a guilty conscience either.

But, if the grip of sweets, cigarettes or alcohol on you has become excessive - a possible addiction - or you (over)indulge too regularly because it's become a habit:

Stop it Now!

 

View the original article here

Fitness Tips for a
Healthy Lifestyle

You now know what to eat plenty of, you have sworn off the booze and you are prepared to take action about your fitness level.

So let's talk about your training program.

Differentiate between endurance and strength training.

If you want a slim and shapely body, then you need to use and exercise your muscles.

Balanced nutrition and the avoidance of alcohol alone won't get you the result you're aiming for.

You will certainly lose some weight with a nutritious, non-alcoholic diet - but the problem is that you will lose both excess fat and muscle mass!

To achieve your fitness goal, Active training for fat burn is essential!

Never over do your training intensity and always:

Pause and hold at the end of every exercise movement.Train with a training buddy, especially if you're weight training, to help support you when necessary.

Start training on an Exercise Bicycle / Spinning, or try the StairMaster / Stepper in your local fitness studio.

This type of aerobic exercise is not only very beneficial to your cardiovascular system (Cardio-Training 1 and Cardio Training 2), but it's also lot's of fun!

If the atmosphere of a fitness gym or studio doesn't «quite fit» you, there's nothing to stop you from doing most strength exercises in the comfort and privacy of your own home.

Always ask for information, without any obligation of course, from your aerobic or fitness studio before committing yourself to membership.

Many studios will offer you a try it out session free of charge, so you can see what it's like and whether the studio suits you.

Use these offers, so that you get an indication of your level of fitness and complete your whole body training exercises safely and correctly under the attentive eye and guidance of a professional fitness trainer.

Training for your personal well-being without any sports competition considerations?

Then you should train twice a week, one hour per training workout - maximum!

More time and exercise does not lead to better results in the beginning.

A « need for speed » is totally out of place in this respect.

If you are over-trained, you'll notice it very quickly:

You feel weak and washed out, sleep badly and don't seem to have the power and energy to handle life's everyday events.

If that's happening to you, put on the brake immediately!

Spoil yourself with rest days and enjoy them, just as you do your training days.

I highly recommend Meditation exercises on rest days.

It was not written in vain that:
mens sana in corpore sano!

A Healthy Mind (Lives) in a Healthy Body!

Both mind and body are important if you want to be fit!

View the original article here

14 ounces muesli mix (oat flakes, raisins, sunflower seeds, nuts and corn flakes).1 pint skim milk8 ounces low-fat yoghurt8 ounces low-fat fromage frais (curd cheese)1 large grated apple2 medium bananas2 tsp. honeyWeight Conversions - Approximate

14 ounces = 400 grams8 ounces = 225 grams1 pint = 500 milliliter

Gently hand-stir the ingredients, while slowly adding the milk for texture.

Wait 10 to 15 minutes to let the mixture set.

Fill 6 to 8 bowls and enjoy!

Jennifer from Canada had read about Tanja and scoliosis in Brad Schoenfeld' book, Look Great Sleeveless, published in 2002.

The book also contains interviews with, and recipes from, top fitness models who had been personally invited by Brad to participate.

You've read the recipe, the interview with Tanja follows hereunder.

My Story: True confidence is about you and not just your body.

Whatever your reflection in the mirror, you are always the same person and our bodies are just our tools for a healthy life.

Treat your body as a home you want to live and feel comfortable in.

Don't try to control your body too much. You're beautiful! Use fitness as a way of life.

Achievements: Miss Millennium Aerobic Fitness 2000, World Champion Aerobic Fitness 1998/99.

«What motivated you to begin a weight-training program? How old were you when you started?»

After a few years in classical ballet when I was about 4 years old, I got into jazz ballet, then aerobics (as an instructor) and began weight training due to my scoliosis and passion for higher physical fitness achievements.

«How do you feel about using nutritional supplements?»

Never have - don't know - and never want to.

«Do you have a "power" food?»

Chocolate! Especially Swiss chocolate. Lots of it!

«What other types of physical activity do you do to diversify your fitness regimen?»

I teach a wide variety of classes such as cardio kickboxing, salsa, hip-hop, body pump, step and kids dance, and I live to swim and go for long walks in nature.

«How do you reward yourself after a great workout?»

Being able to train hard and pain-free is enough. Of course, I always enjoy my food at the end of the day!

«Do you have any training tips you'd like to pass on?»

Train every part of your body, whatever your shape or size. Focus on each muscle group and concentrate. Keep your workouts short (max. 1 hour) but intense and enjoy feeling strong!

View the original article here

Muscle Strength versus
Winter Fat -
Fitness Equipment Test

Does regular exercise of the muscles - which results in optimum muscle strength - with home gym machines lead to a (permanent) reduction of winter fat levels?

In the ring - it's muscle strength versus winter fat in the fitness equipment test!

Don't you ask yourself when you see the TV advertisements for home fitness gym equipment whether they really are able to:

Deliver their usual claim - swift and permanent (winter) fat reduction, throughout the year?Make you fit and slim through regular use of their product(s)?

Glükspost did, and decided to check whether the advertised exercise machines were fit for purpose, they asked personal trainer Tanja Baumann to test the fat reduction effectiveness of five different fitness devices.

Why ask Tanja Baumann to Conduct the Test?

A resident of Wädenswil, near Zürich, Tanja is a two-time winner of the «World Champion Aerobic Fitness» title, including the millennium title «Miss Millennium Aerobic Fitness».

Today, the 27-year old personal trainer and fitness instructor works as a free lance fitness consultant, lectures on nutrition and health and conducts, among other things, fitness workouts and aerobic courses.

Tanja has more practical knowledge than anyone else about how to retain a slim figure, free of the fat rolls caused by the sumptuous meals which are part of the Christmas season.

The power-lady tested five fitness and exercise machines for Glükspost Magazine at the «Athleticum Gym» in Dietikon.

All the exercise equipment items tested are regularly advertised on TV and all of these training machines claim unbelievable fat-reduction and prevention benefits for buyers who use them.

It's an interesting, though not widely-known, fact that a healthy muscle structure is the biggest enemy of rolls of fatty tissue.

Tanja Baumann: «Many people just don't know that a muscle uses energy even when it's in a state of rest - as do all muscles.»

But the personal trainer strongly believes in the importance of combining two types of training:

«If you really want to reduce body fat levels or keep your waist trim and slim, the right answer is to combine strength training with endurance training.»

Naturally, the nutrition consultant considers a balanced meal plan to be an important part of any exercise and training program.

However, Tanja qualified: «This does not mean that it's always bad for you to have an occasional party with lots of food or sometimes sin against the meal plan rules.»

«Regular sport and physical exercise make it okay for you to grab some potato chips or protein-rich foods on occasion.»

In Tanja's judgment, the five fitness devices tested scored reasonably well.

However, it is very important that you use the your equipment regularly and correctly, especially with regard to your body posture when exercising.

The trainer recommends:

«For beginners, who usually don't have correct body posture (one of the results of lack of exercise), it would be preferable to attend an appropriate fitness gym workout or join an aerobic studio class.»«The correct body posture in everyday life or during sports activities is just as important as regular exercise to burn additional calories.»Fitness Equipment Test:
«Treadmill»
ca. Fr. 3790,-,
«This treadmill has a wide range of training capabilities
and the speed and radius are adjustable.
Because you exercise your whole body,
the slimness and weight reduction benefits are self-evident.»

Score: Good!

Fitness Equipment Test:
«Core Board»
Fr. 570,-.
«For endurance and equilibrium exercises, the core board is only suitable for users with an advanced level of fitness who need an alternative for their usual aerobic exercise routine.
It is not effective for body fat reduction and, if used incorrectly, can cause serious injury to the ligaments (ACL and PCL - anterior cruciate ligament and posterior cruciate ligament) in the knee.»

Score: Good - but use with caution!

Fitness Equipment:
«Home Gym»
ca. Fr. 1690,-.
«Virtually all muscle groups and individual muscles can be trained by using this home gym apparatus.
It creates a good base body posture and thereby helps to prevent possible injuries during your training routine.»

Score: Very good!

Fitness Equipment:
«Cross Trainer»
ca. Fr. 1790,-.
«The body is fully and completely exercised by the all-purpose cross trainer - and it's safe for the knee joints too.
The muscles exercised are the same as in cycling, but as it's a standing exercise, you train the arm muscles as well.
The calorie burn is enormous as your entire body is moving all the time.»

Score: Very good!

Fitness Equipment:
«Ab Roller»
Fr. 47,-.
«The ab roller is ideal for developing the muscles of the stomach.
But it does not specifically aim to burn fat.
Correct body posture is a pre-condition of using this device safely - not suitable for beginners.»

Score: Good - but use with caution!

View the original article here

Exercise Program for
Inline Skaters

Page Content Links

Tanja Baumann, the reigning world aerobic and fitness champion, has designed a warm up and cool down exercise program for inline skaters on behalf of «Brückenbauer Magazin».

You do not have to stretch as extremely as Tanja Baumann does in order to be fit for skating.

On the right of each exercise the illustration shows you just how simple and safe these exercises are to perform.

March in Place
March in place for five to ten minutes before putting on your skating equipment - thus reducing the risk of injury.
Marching in place warms up your joints and gets your entire body ready for action;
Heart rate frequency and body temperture are increased to optimum levels.

Recommended exercise duration:
5 to 10 minutes.

Stretch Legs and Hips

To stretch your legs and hips:
First pull your right and then your left leg upwards against your buttocks and hold it firmly in place.
Stretching by bending and pulling your legs forwards reduces the risk of injuries and extends your radius of movement.

Recommended exercise duration:
10 to 20 seconds.

Stretch Buttock and Rear Leg Muscles
To stretch your buttock and rear leg muscles:
First stretch your right and then your left leg in front of you.
Place and support your hands on your - slightly-bent - support leg and bend forward,
until you feel the stretch.
This exercise stretches the buttock muscles and the rear leg musculature.

Recommended exercise duration:
10 to 20 seconds.

Stretch Chest and Upper Body

To stretch your chest and upper body:
First bend your right
and then your left arm,
and pull lightly to the rear.

Recommended exercise duration:
10 to 20 seconds.

Weight Alignment Exercises

Now put on your complete inline skating outfit.
Check that your shoes feel comfortable and are well fastened, then start the weight alignment exercises.
First take small steps only, then larger steps as you progress.
Finally, increase your speed.
Do not forget to breathe evenly at the same time.

Cool down exercises are required after you have completed your skating session.

To perform the cool down exercises, take off your inline skating outfit and repeat exercises 1 to 4.

However, this time you should carry out each exercise for a three times longer duration.

View the original article here

E-mail from Jennifer, Canada, 13 February 2004

I read in a book that you started training to help your scoliosis.I also have curvature of the spine in my mid-lower back and also a slight curve between the shoulder blades.I have noticed that there is more muscle on one side compensating for the curve.Are there any specific exercises that would improve the overall health and appearance of the back?

I can totally sympathize with your worries regarding compensation of certain muscle groups due to the slight curve in your spine.

My most important advice to you is to have a personal trainer regular check to ensure that you're using the correct technique during exercise.

When exercising, keep your shoulders level at all times and exercise with mirrors if possible.

Remember to change your shoulder from right to left regularly when carrying your handbag.

Even better: use a backpack!

Ensure good body alignment with regular abdominal exercise two to three times a week.

Remember: nobody's perfect.

Most people have a slight physical imbalance in particular parts of the body.

As long as you are aware of your strengths and weaknesses, you'll be able to compensate for your problem area.

Contact your doctor or ask him to recommend a physiotherapist / personal trainer who could help you work on the weakest part of your back.

Main thing: keep on moving and enjoy it!

View the original article here

I have seen many search requests recently for a definition of aerobic fitness. You have asked:

What is the difference between aerobic fitness and aerobics?What is the role of aerobics and / or aerobic fitness in my fitness program?Can an aerobic fitness physical exercise program help me to burn the fat and lose weight?How do I build my personal in-home physical exercise program using aerobic fitness and how much time do I need to invest?

As a certified trainer and educator of both aerobics and fitness instructors, I believe that any exercise program I recommend should be based on existing - and proven - knowledge, safety and technique.

So please follow the list to ensure that we understand each other:

Fitness can be defined as a holistic feeling or state of wellbeing.

Physical fitness consists of many different body capabilities. The four most important are:

EnduranceStrengthFlexibilityCoordination

Fitness incorporates physical and mental health as well as emotional satisfaction and self-awareness.

The World Health Organization - WHO defines health in it's Constitution as «a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.»

All in all:
When body, mind and soul are in touch and our souls "fit" happily into our bodies - that's fitness!

AEROBIC is one of the most important physical fitness factors. It stems from Latin and means:

AERO = Air = OxygenBIC = Bio = Life

Any physical activity which requires increased oxygen intake is an Aerobic exercise - by definition.

Aerobic activity or exercise is therefore the same as cardiovascular (cardio) exercise as it:

increases cardiac capacitystrengthens the heart, body and lungsuses creatin phosphates, carbohydrates and fat as it's energy source (fuel), depending on intensity.Aerobic and Anaerobic Exercise - Do You Need Both?

Yes, you certainly do need both aerobic and anaerobic exercise.

You need aerobic exercise - for fat burning, and anaerobic exercise for strengthening the cardiovascular system.

So both are required and together they form a large part of physical fitness.

Whether it's going for a walk, cycling, swimming, dancing or any other activity that increases your heart-rate, so you feel slightly out of breath.

That's what makes aerobic fitness great fun!

Why not try an aerobic fitness workout right now?

To achieve optimum health in a relatively short time I recommend twice weekly:

20 min. Aerobic Activity with your favourite workout music:
Use your own body weight - no extra weights required!20 min. Muscle Strength Training and Stretching:
Use these exercises - dips, pull-ups, squats, push - ups, ab curls and light hand weights for muscle isolation exercises e.g. bicep curls.
Do and Do Not

Do Not Over-do It!Do: A Complete Program -
20 min. aerobic activity + 20 min. muscle strength and flexibility training = 40 minutes -
DVD IN SHAPE choreography meets these requirements.Do: Complete the program twice a week = 80 minutes.
That's not too much time to invest in your health and physical fitness, is it?Do: Twice a week x 40 minutes
My Aerobic Fitness DVD IN SHAPE will help you burn the fat and lose weight - you have my word!Do: Take just 80 minutes a week to get yourself and your muscles physically fit and toned.Do: Remember that the smaller the steps you take,
the more likely you are to safely achieve a great shape and feel fantastic.Do: Realize that with IN SHAPE you can split your total weekly workout time of 80 minutes
into 4 x 20 minute workout sessions - just alternate as you wish: Day 1 = 20 minutes aerobic exercise.Day 2 = 20 minutes muscle strengthening and flexibility training.Day 3 = 20 minutes aerobic exercise.Day 4 = 20 minutes muscle strengthening and flexibility training.Do: Enjoy your food by arranging set meal times during the day when you eat fresh fruit and vegetables,
starchy carbohydrates and plenty of protein.« What about my daily treats? », I can hear you thinking.
Do: Save them up for the time of day when you are most likely to enjoy them in peace.Do: Read the IN SHAPE - Buyers Feedback and Comments.Do Not: Wait any longer - get fit now with my DVD IN SHAPE with Tanja Baumann!Stay fit!
Love,
Tanja
xxx

View the original article here

Training at Home

Training with Tanja Baumann - the «Problem Zones» Workout

Miss Fitness Tanja Baumann demonstrates her personal HIPS, BOTTOM, STOMACH AND THIGHS exercises.

The life of Swiss Aerobic Champion and Miss Fitness Switzerland Tanja Baumann (Wädenswil, Zürich), has been totally out of routine in the last few weeks and months.

Appearances at congresses and on TV, fitness studio re-openings, interviews, photo-shoots, articles in the press - everybody wanted something from the successful multi-talent.

But at the same time, the 22-year old has to train regularly to maintain her aerobic fitness level for aerobic top sport.

For example, one of her current goals is to win the Swiss Aerobics Champion Mixed Pairs title at the next Swiss Aerobic Championships, when the Mixed Pairs competition will be held for the first time.

Postscript: Tanja won the 1997 Mixed Pairs, Ladies Solo and Miss Fitness Titles, thus successfully defending her 1996 Ladies Solo and Miss Fitness Titles and adding the Mixed Pairs to her Title collection.

Obviously, Aerobic Instructor Tanja also does a lot of muscle training - ultimately she would like to keep her tight body in shape for many years to come.

For BODY IN SHAPE Magazine, Tanja demonstrates her «Problem Zones» Workout.

DON'T FORGET TO WARM UP!

Keep a bottle of water handy and sip when you need to.

All routines «must» be carried out slowly to get the best results.

Exercises for Training at Home

These photos demonstrate the end position.

Please Don't Forget Your Mat!
Raise your leg slowly, without flexing the upper torso, until your upper body forms a straight line with the thighs. Lower the leg until the knee barely touches the ground. Repeat.
Do the same routine with the other leg.So Simple - and So Effective!
Repeatedly lift and lower the pelvis, without using your legs, arms or upper torso.
With each raise, you will feel the muscles working in the entire pelvic area of your body and feel the effectiveness of the exercise!
Leg Pull-up - Crawl Swimming Stroke
Raise and lower your leg slowly, using the buttock and back thigh muscles only. Only a short movement is possible. Afterwards, repeat with the other leg. Keep your waist and stomach flat on the ground - do not raise them!Please, Don't Fall Asleep!
Raise and lower the upper leg to just above shoulder height. Repeat with the other leg. You can increase the resistance with ankle weights.

Exercises for Training in a Fitness Studio

Strong and taut abdominal muscles look attractive and are essential for good posture and body alignment - by the way, they look great on men too!

Of course, your training efforts will be worth even more if the fat pads are reduced at the same time, so that your newly trained belly muscles can be seen...

Tanja says: you must avoid a hollow back and never pull with the hands on your head.

Carry out as many repetitions as you possibly can - then take a short break.

After your break, proceed with the same routine or change to another belly exercise and take it from there.

These photos demonstrate the end position.

Put Some Fire in Your Tummy
Flat on your back, feet slightly apart, in line with the hips:
Gently raise your upper body, pushing forward with the arms and consciously flexing the stomach muscles.
Then back again.For a Slim Waist
Flat on your back, feet slightly apart,
approximately in line with the hips:
Pull your shoulder diagonally toward the opposite knee.
Alternate the movement with the other side of your body.One for the Advanced Levels!
Flat on your back, legs raised and closed:
Simultaneously raise and lower your shoulders and pelvis.
Repeat.
Not easy to execute, but very effective!Your Lower Stomach Area Will Thank You...
Flat on your back, legs raised and closed:
Lift your pelvis, ensuring that the legs pull straight upward, not behind you.
Repeat.

A firm backside gets numerous admiring looks.

But: nothing ventured, nothing gained, so Top Sport Athlete Tanja attaches great importance to regular bottom training.

As you can see, with great success...

These exercises all require 20 to 25 repetitions for optimum results.

If you have nothing against some muscle growth:
Add as much weight to Tanja's Secret Tip (Routine no. 2) and the Leg Press (Routine no. 3) so that no more than 10 to 12 repetitions are possible.

These photos demonstrate the exercise opening position on the left of the explanatory text and the exercise end position on the right of the text.

Truly Feminine...
Keep your body straight and upright.
Pull the stretching leg with your buttock muscle slowly to the rear.
Avoid a hollow back and any other movements.Tanja's Secret Tip...
Move one leg to the rear till the other thigh is approximately horizontal.
Alternate left, right, left... Do with or without weight, depending on your strength.
This exercise also shapes and tones the leg muscles.
Now We Work the Thighs
Feet positioned at shoulder breadth and pointing slightly outward.
Press till the legs are almost stretched, then back again.

This zone causes a lot of concern among women.

Regular training increases the muscle tension, which results in a visible improvement in body shape.

You will get the best results with 20 to 25 repetitions.

Select an appropriate weight for your fitness level.

Start
End

Looks Easy - However...
Do not use too much weight and exercise with slow,
concentrated and controlled movements.

Trained inner thighs give your legs a beautiful shape and make the legs appear slim.

Start
End

Unusual, But Very Effective!
You can only make a short movement with this exercise.
Use little weight and carry out slowly.

View the original article here