3 Steps to Boost Weight Loss

Triceps dips

Place palms face down on seat of a sturdy chair and have your feet flat on the floor shoulder width apart.  Use your arms to hold your weight.  Lower your body a few inches toward the floor, elbows bent behind you.  Press back up until your arms are almost straight. Repeat 10 times for 1 set.  Do 3 sets

Single Leg Squat

Hand on hips for balance, stand on one leg with the other is slightly out in front of you with your heel just above the floor.  Bend standing leg as far as you can as if you were sitting down on a chair.  Pause for 3-5 seconds and slowly raise back up.  Repeat 10 times for one set.  Do 3 sets on each leg.

Spine Extension

On hands and knees...hand under shoulders and knees under hips...keep spine straight in a neutral position.  Lift opposite arm and leg, keeping arm straight and knee bent, lifting only from the shoulder and hip, do not let back cave in.  Hold for 10 seconds for 1 rep.  Do three sets of 5 on each side.

All Over Toner

I had trouble finding a picture showing exactly what I wanted, but this is close...the only difference is that you should hold the weights with your palms facing out...as if you were holding one big barbell weight.

Stand with feet shoulder width apart holding a dumbbell in each hand.  Try starting with 5 lb and see if you can increase. Hold arms out to the side with elbows at a 90 degree angle.  (think of the first picture with her arms open instead of closed like they are)

Squat as if sitting into a chair but not quite touching the seat, while raising your arms AT THE SAME TIME. (not in 2 separate moves shown)

Do as many as you can in 60 seconds while keeping good form.  Rest for 30 seconds and repeat for a total of 3 times.

Stretch it Out

Quad Stretch
stand with feet shoulder width apart
hold left ankle (not foot!) with left hand
gently pull heel toward your butt keeping knee pointed down
you can hold the back of a chair for balance
hold for 30 seconds and switch sides

IT Band Stretch
cross right leg in front of left leg
extend left arm over your head
place right hand on your hip and reach to the right
push gently on your hip so you feel the stretch down the left side of your hip
hold 30 seconds and switch sides

Hamstring Stretch
sit on the floor legs straight in front and feet flexed
bend forward keeping your back straight feeling the stretch in the back of your thighs
grab your toes if you can
hold for 30 seconds

Walk it Out

Walking, among other weight bearing exercise, is great for building and strengthening bone.  It can be an all over toner, and good for the cardiovascular system.  And the great thing is that it can be done almost anywhere and you don't need any equipment except a good pair of shoes.

If you are starting for the first time, start out slow and on flat ground for just 10 minutes at a time and build up from there.  Here is a sample plan from the Mayo clinic.

Week	Warm-up	Brisk walking	Cool-down
1	5 minutes	5 minutes	5 minutes
2	5 minutes	7 minutes	5 minutes
3	5 minutes	9 minutes	5 minutes
4	5 minutes	11 minutes	5 minutes
5	5 minutes	13 minutes	5 minutes
6	5 minutes	15 minutes	5 minutes
7	5 minutes	18 minutes	5 minutes
8	5 minutes	20 minutes	5 minutes
9	5 minutes	23 minutes	5 minutes
10	5 minutes	26 minutes	5 minutes
11	5 minutes	28 minutes	5 minutes
12	5 minutes	30 minutes	5 minutes

Build Muscle Support

Chair squat

stand in front of chair with feet shoulder width apart

keep back straight, stomach muscles pulled in, and knees over ankles

slowly lower you butt toward the chair, raising your arms forward for balance

pause before actually sitting

slowly return to standing

do 3 sets of 10

Knee extension
sit in a chair with feet not touching the floor (try a stool)
grip sides for support
slowly extend left leg so it's almost completely straight, tightening thigh muscles and toe pointed to ceiling
hold for 5 seconds
slowly lower to starting position
do 3 sets of 10
repeat with right leg

Clam shells

lie on your left side in somewhat fetal position, knees bent and legs together

keeping ankles together, lift top knee and hold for 5 seconds

slowly close, like a clam

do 3 sets of 10

roll over onto other side and repeat

Bridge
if you need, do on blanket or mat to cushion your spine
lie on back, knees bent, feet hip width apart, knees above heels
press feet into the floor and squeeze glutes to lift hips off the floor
imagine lifting one vertebra at a time slowly, squeezing your abs
hold for 5 seconds
do 3 sets of 10

Tummy Toners - Torso Twist

Stand with your legs about a foot apart.  Raise your arms until your hands are next to your ears as seen in the top pic, with your elbows pointed out to the sides.  Left your left knee to your right elbow as you twist your torso.  Return to start position and repeat on the other side for 1 rep.  Do as many reps as you can, keeping good form, for 1 minute.  Pull your abs in while you do this!

Tummy Toners - Side Squat Reach

Bless his heart....my model is trying, you have to give him that!

Step out into a wide squat with knees bent and feet pointed out...think ballet.  (sorry, my model said he couldn't do that :) Be sure that your knees don't go over and out past your toes.  

Raise your right arm up over your head and reach as far to the left as you can keeping your body straight (poor model!) Bring your arm back down slowly and repeat on the other side.  Repeat this side to side motion for 60 seconds keeping good form.

If you have a bad knee, like me, and can't squat low, just go as far as you can without making your knees hurt.  The important part is the overhead stretch.

Tummy Toners - Triangle Leg Lift

Lie on your back on your elbows with your palms on the floor, under your lower back supporting your hips.  Straighten one leg, and bend the other leg so that your foot is next to the straight leg's knee, forming a triangle.  Raise and lower your legs slowly in this position as many times as you can in 30 seconds keeping good form.  The lower you go the more challenging it will be to bring it back up.  Rest, then switch legs and repeat for another 30 seconds.

This one was really hard for me.  I'm pretty sure my lower ab muscles don't exist!  All the more reason to keep trying, I guess!!

Tummy Toners - Arrow Arm Crunch

I think this one is pretty self explanatory.  Instead of doing regular crunches or sit ups, point your arms together as in these pics and do your crunches pointing your arms to the middle and to each side as you come up.  All 3 positions will then equal 1 rep.  Do as many reps as you can in 30 seconds keeping good form.  Rest, then do another 30 seconds.

Tummy Toners - Side Hip Drop

Get into a side plank position, but bend your bottom leg at the knee to use it as support, as in the top pic.  Slowly drop lower hip as close to the floor as you can, then raise back up for one rep.  Slowly do as many reps as you can in 30 seconds keeping good form.  Switch sides and repeat for another 30 seconds.

I actually kind of like this one...

Tummy Toners - Mountain Climber

Start in a push up or plank position.  Hands flat on the floor and below your shoulders.  Legs extended behind you. Your body should be straight.  My model's butt is a smidgen high in the air.

Bend your right leg and bring it toward your chest, then straighten it back to the starting position.  Repeat with your left leg for one rep.  Alternating legs this way, do as many as you can in 1 minute being sure to keep good form, keeping your hips and butt low.

If you go to the pool, try doing these in the water using the opposite arm of whatever leg you are moving as if you are climbing a mountain face down.  I love doing these in the water!

Triceps - Close Grip Push Ups

Get on the floor in a push up position with your hands directly under your shoulders NOT out to the side.  Keep your elbows close to your sides.  Engage your abs and butt as you do 12 push ups.

Don't forget to add this to the previous 5 moves for a total triceps workout.

You did 6 weeks, you should be proud!

Triceps - One Arm Kickback

Put your left palm and left knee on a sturdy chair or bench, lean over and keep your back straight.  Hold the weight in your right hand, bend at the elbow and pull straight up, like picture #1.  Using your triceps, straighten your arm out behind you.  Slowly work that backwards until you are at the start position.  Repeat 12 times.  Switch sides and repeat 12 more times.

This week you should add this move the the previous four.  Next week we will add the last move for the triceps workout!  All you need for that is yourself and the floor!

Triceps - Overhead Extension

Stand up straight holding one dumbbell in both hands.  Put arms above your head then bend elbows so that they are by your ears and your hands are behind your head. Squeeze your triceps to raise your arms straight up so that the dumbbell is above your head.  Slowly lower to staring position and repeat 12 times.  Be sure to keep your shoulders down.

So this week, you should be doing the previous 3 triceps moves plus this one.  Next week we will add another move.  For that one you will use the same dumbbell you're using for this one.

Triceps Hand Weights on the Ball

Lie on a stability ball where the ball is centered under your shoulder blades and knees are bent to hold you up.  Your body should look kind of like a table. Hold the weights one in each hand and bend your elbows to 90 degrees and the weights are above your head and you are almost looking at the crook of your elbow.  Slowly straighten your arms using your triceps, then lower to the starting position.  Repeat 12 times.

Yay! Finally I don't have to modify anything.  And once again, your abs are engaged to stay on the ball and you're getting a two for one deal.

This week do your one arm push ups, the stability ball push ups and add this move.  Next week we will add another move.  It will use the same hand weights you are using this week.

Triceps Stability Ball Push Up

Rest the top of your feel/ankle area on top of a stability ball and be in a plank position....body completely straight in line.  Place your hands a little closer than shoulder width apart flat on the floor.  Bend your arms slowly and lower your body until your elbows are at a 90 degree angle then push back up.  Repeat 12 times.

Holy crap! I am seriously out of shape! I couldn't keep on the stability ball past one push up.  I had to modify this to where my feet were touching a door or wall to help me hold still so I could do the push ups.  Even with this little help your abs are still seriously engaged to keep your core steady on the ball.  Another two for one exercise!  I hope to get to the point quickly where I don't have to use the door to hold me steady.

This week you should do your one arm push ups and these.  Next week we will add another move.  For next week you will need either 5 pound or 8 pound set of hand weights and the stability ball again.

Don't give up!!

Triceps One Arm Press

Lay down on your left side and stack your legs with knees slightly bent.  Put your left hand on your right shoulder.  Put your right hand flat on the floor near your left elbow and push up until your arm is straight.  Think of a one arm push up but on your side.  Do this 12 times then switch sides and do 12 times.

The first day I did this, I realized I would have to do it on the bed or couch.  It killed my hips for all of my weight to be on them and pushed into the floor as I pushed up.  The bed works great, and since it's softer than the floor I think I'm pushing a little more, so maybe an extra benefit for the triceps!  I also noted that my obliques were getting a little workout in the push up as well.  I'll take all the two-for-ones I can get.

Do this one exercise for a week.  Next Thursday we will add another triceps move to this workout and we will do both of them for a week.  By the end of 6 weeks you will have a complete 6 move triceps workout and you should start seeing a difference by then.

For next week, you will need a stability ball.