These two chest exercises will make
hauling toddlers or pushing the lawn mower all that easier. You'll need an
exercise ball and light weights to perform these two moves. If you're working
out on carpeting, lose the socks or tie on some sneakers to prevent your legs
from slipping out during the chest fly. Both the chest fly and the push-up work
your chest and shoulders. Performing these common moves with the help of an
exercise ball engages your core muscles.
Although you can't make your
breasts bigger, you can give them a lift (and create sexy cleavage for that
low-cut dress) with exercises that firm the pectoral muscles beneath your
breasts.
These chest fly and push-up
exercises are two moves that do just that. I've made them more challenging by
showing you how to do them on an exercise ball (available at sporting goods
stores). Other muscles, including your abs, also get a mini workout as they
stabilize you.
A beautiful bust improves your
figure and boosts your confidence. And having strong chest muscles makes it
easier to push a cart loaded with groceries.
Your Toning Program:
Do two sets of 10 repetitions of
each exercise, allowing 30 to 60 seconds of rest between sets. Move slowly: 3
seconds to lower, 1-second pause, 3 seconds to lift. Do two or three sessions a
week, with at least 1 day of rest between workouts.
·
Chest Fly on an Exercise Ball
Sitting on a large exercise ball, inch your feet forward, and roll
your body down until your head and upper back are supported. Your feet should
be hip-width apart, knees over your ankles. Contract your buttocks, and raise
your hips until your body, from the knees up, is parallel to the floor. Hold a
pair of dumbbells with your arms extended over your chest, elbows bent, and
palms facing each other.
Note: Skip this exercise if you have orthopedic problems such as
painful knees, hips, ankles, or back.
Keeping
your abs contracted and your wrists straight, slowly lower your arms out to the
sides in a smooth arc. Pause when your hands are chest level, then sweep both
arms back up, squeezing your chest muscles. Stop before the dumbbells touch
over your chest, then repeat. (You can also do this move on an aerobic step or
with pillows stacked underneath your back to allow elbowroom.)
·
Push-Up on an Exercise Ball
Kneeling in front of a large exercise ball, rest your torso on top, and
extend your arms so they reach over the other side. Slowly roll your body over
the ball, and inch your hands forward on the floor until just your thighs are
resting on the ball. Your hands should be in line with your shoulders but
slightly more than shoulder-width apart.
Keeping
your abs contracted and your back straight, bend your elbows, and slowly lower
your torso toward the floor. Stop 4 to 5 inches shy of the floor. Hold, and
then push back up. (For an advanced version, rest just your shins on the ball.
If you don't have an exercise ball or are a beginning exerciser, start with a
push-up on the floor with your knees bent.)
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