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More Great Information on 24 Yoga Slip Exercise:
Raise your Butt, Breasts and Spirits with six simply Droop-Defying Moves by Sandra Prior
Gravity may be an unconquerable force when it comes to spilling milk or slipping on the stairs, but happily, not where your body is concerned. While sagging can start as early as your mid-20s, you can combat the earth's downward pull and keep trouble spots taut by building a solid base of muscle. The most common drop zones typically have a little extra flesh: breasts, abs and backs of arms. But do this 25-minute routine three times a week and in five weeks, you'll have stronger muscles and a younger, lifted figure.
Your Stop-the-Sag Strategy
Droop-proof your figure with this toning and sculpting routine that targets all your high-risk areas. For an easy make-your-own gym setup, try a large phone book, two pillows, a pair of dumbbells and a low stool, or any solid piece of furniture low enough to step up onto. Get the biggest payoff by tightening the targeted muscles for the duration of each rep.
Get more from this Workout
Take Control
Do each exercise slowly, never letting momentum power you. If you zoom through the moves, you won't get as much muscle involved, compromising your results as well as leaving you at risk for a sprain, strain or other injury.
Learn the Ins and Outs
Exhale when you execute the harder part and inhale during the low-effort portion (usually as you return to the start but not always). We're not talking shallow breaths, but deep inhalations that fill your abdomen. Then squeeze the air out by drawing your belly button inward. This conscious effort to breathe helps you get more oxygen to your hardworking muscles so they can perform at their peak.
Switch it Up
Vary the order of the moves so you change the challenge for your muscles. (They get used to the same routine, which means they aren't working as hard, or getting as firm.) And when the whole series gets too easy, increase the workload by adding weight or repetitions to each exercise. The general guideline: Go up no more than 10 percent per week.
Get Fitter Faster
Perk up your posture and stay supple to show off your tight, toned and trim shape to its best advantage.
Concentrate on your Centre
Your trunk muscles (abs, lower back and hips) help you stand tall so you appear slimmer. Try stability-ball workouts or a core class at your gym.
Hit the Mat
Yoga cultivates the strength and flex you need for a long and lean look. Sign up for a yoga class in your area.
Get a Leg Up
Do weight-bearing activities (they work against gravity) such as jogging, hiking and tennis. Each step helps tone your legs to keep the muscles from heading south.
Oblique Twist
(works abs, back)
Sit on the floor, knees slightly bent, heels down. Hold 2.5kg dumbbells (optional) in front of your torso with both hands. Lean back about 45 degrees. Contract your abs to your spine, then slowly twist to the right as far as you can. Return to centre. Repeat to left for one rep. Do two sets of 25 reps.
Step-Up
(works hamstrings, butt)
Stand facing stool or gym step, holding a 2.5kg weight in each hand. Step up with your right foot. Tap your left toes up. Step back onto your left toes, knee slightly bent. Do 16 reps. Switch sides and repeat. Do a second set on each side.
Tip: Make sure the stool/step is strong and sturdy enough to support your weight.
Uneven Push-Up
(works chest, shoulders, triceps)
Place a phone book on the floor, and a 2.5kg dumbbell on top. Get into a push-up position with your right hand grasping the weight, knees on floor. Do 10 push-ups. Switch hands and repeat.
Bridge Press
(works hamstrings, butt)
Lie on your back, with your right heel on the stool, toes up. Lift your left leg straight up. Press your right heel down, and lift your hips and lower back. Lower. Do 24 reps. Switch legs and repeat. Do a second set.
Seesaw Push-Up
(works triceps)
An ottoman is ideal for this move, but if you don't have one, simply place a pillow on the stool. Lie with the tops of your thighs (not hips) on the ottoman, hands directly under shoulders, elbows tucked. Form a straight line from head to heels. Keeping your elbows close to your sides, bend them to lower your head and torso so that your body stays straight and your feet go up. Push up and repeat. Do 16 reps.
Side Plank Rotation
(works abs, back, hips, shoulders)
Lie on your left side on the floor, legs straight, feet together. Lift your head and shoulders, placing your left elbow directly below your shoulder, forearm to front. Put your right hand behind your head, elbow open. Lift your hips to form a straight line from head to feet. Rotate your upper body to bring the right elbow toward the left hand. Return to start. Do 16 reps. Switch sides and repeat.
About the Author
Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.