Here is a lateral raise, thanks to our Flickr model!
Hey Everyone,
It's time to round out our bodies with Shoulders and Abs.
Lets Start with Shoulders:
1. Lateral Raises: Grab a pair of 5 to 7lb dumbbells. Stand with your feet hip-distance apart, palms facing inward. Keep elbows slightly bent as you raise arms (think of forming the letter T) away from your side. Stop when your arms are parallel to the floor. Hold at the top for count of 1 and then slowly release the arms back down to start. Do this 20 times, rest 1 min and then repeat 3 times.
2. Frontal Raises: Using the same set of weights, keep elbows slightly bent, palms facing back, slowly raise arms forward. Stop when your arms become parallel to the floor. Hold at the top for the count of 1 and then slowly lower arms back down to start. Do this 20 times, rest 1 min and then repeat 3 times.
3. Shoulder Press: Using the same set of weights, sit on a Stability Ball to fire the abdominal muscles. Raise arms so that elbows are bent at 90 degrees and Triceps are parallel to the floor. Press hands up over your head to straighten them without locking out the elbows. Slowly lower back down to your starting position. (Think Goal Post) Perform 20 Shoulder Presses, rest 1 min and then repeat 3 times.
Now lets work on our Abdominal Muscles:
1. Reverse Crunches: Let's start here by lying on your back with a mat. Place arms by our side, palms facing down and lift legs up so you can see your feet. While pressing hands into the floor use abdominal muscles to press feet towards the ceiling. Do not use momentum to press your hips up, allow your abs to press the hips and legs up as high as they will go. Perform 15 presses. Place feet on the ground and rest for 1 min Repeat 3 times.
2. Oblique Bicycle: Lying on your back with a mat or on a bench, place hands behind your head. Keep fingers spread wide instead of interlocking them to keep from pulling on the cervical spine. With knees bent at 90 degrees, bring right elbow towards left knee while pressing your right leg out. Your foot should be flexed, toes pointed towards the ceiling. Switch sides. Continue this motion 20 times on each side. Rest 1 min and then repeat 3 times.
3. Standing Side Bends: Hold a 10 pound dumbbell in each hand; feet are hip distance apart. Slowly reach the right hand with dumbbell towards the floor. Bring the body back to center. Repeat 20 times. Then switch to the left side for 20 times. Do this 3 times on each side.
Well people that concludes are complete body workout! I hope you enjoy.
Photos: