Sunday, July 06, 2008

• Exersice & Feel Good

  Find your motivation from within: Weight loss won't happen unless the desire comes from inside you. No amount of outside pressure will do the job.

  Do it for you. Picture yourself with great legs, toned arms, flat stomach, and in shape in all possible ways. You will look great and most of all feel great. Imainge hearing compliments and people saying, they wish they had your body. You will be a picture perfect healthspo. And living in that healthy life style youll be confident, much healthier and enjoy so many more things. Strive for it. Dont give up, you will get there. So many people have lost SO MUCH weight and felt great and still do. You can do it too!

  Back Exercise:

  UPPER BACK

  • Stand with your back against a wall and feet shoulder-width apart.
    
  • Slide down into a crouch with knees bent to about 90 degrees, keeping within your comfort zone.
    
  • Hold in this position for four or five seconds.
    
  • Slowly slide back up the wall to the starting position.
    
  • Repeat the exercise 5 times initially and build up repetitions as you become stronger.

  LOWER BACK

  • Stand behind a chair with your hands resting on the back of the chair (this will help you balance during the exercise).
    
  • Lift one leg back out behind you while keeping both legs straight.
    
  • Slowly return to the start position.
    
  • Repeat the exercise for a further four repetitions.
    
  • Repeat the exercise using the other leg. You can build the number of repetitions as you become stronger

  REDUCING BACK STRAIN

• Lie on your back with your knees bent and feet flat on the floor.
  
• Throughout the exercise keep the base of your spine pushed down onto the floor.
  
• Raise your knees toward your chest.
  
• Place both hands under your knees and gently pull your knees up towards your chest.
  
• Keep your head and shoulders on the floor.
  
• Do not straighten your legs as you lower them.
  
• Start with five repetitions, and increase the number as you become stronger.

  INNER THEIGHS

  • Sit on your chair with your feet together.
    
    
  • Place the cushion / pillow between your knees and thighs so as not to let it fall to the ground.
    
    
  • Squeeze the cushion as hard as you can between your thighs for 3-4 seconds, then relax.
    
    
  • Repeat the thigh exercise for a further 5 repetitions, staying within your comfort zone.

  CALF RAISES

• Stand behind the chair with both hands on the back of the chair.

• Keep your legs straight and body pright.
  
  
• Slowly move onto your toes lifting your heels off the ground until you are on tiptoes (as long as this is comfortable for you).
  
  
• Hold yourself up on your toes for 3-4 seconds.
  
• Slowly lower your heels back down and return to the starting position.
  
  
• Repeat the exercise 5-10 times at first, but this can be increased if you feel comfortable

 

HEALTHSPO:

























 

Have fun, keep modivated and dont give up! You can do this girls!