Working Out the Arms

Everyone who ever lifted a weight wants bigger arms. You hit the gym and focus on bicep and tricep training. Then, as an after-thought, you workout the chest, shoulders and the rest of the body.

That's a no no. The arms should be worked last. You are using your arms in all other exercises so it's important not to overwork them at the beginning of the workout. Your other exercises will suffer.

Unless you split workouts or do seperate body parts on different days, something most of us cannot fit into our schedule, you are most likely doing all your lifting in one workout 2 - 3 times a week. Save the bicep and tricep movements until the end.

Great Core Muscle Workout

Two Leg Pike
Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll your knees in towards your chest.
Return to the starting position and repeat.

Dancing for Exercise

Dancing is one of the most fun ways to exercise. I'm talking fast paced dancing that keeps your heart and lungs in shape, as well as strengthens your legs.

Doing a dance like the old fashioned twist really exercises the stomach muscles as you continually twist your abdominals.

Exercise with a Medicine Ball

Here is an excellent overall medicine ball exercise that particularly targets the abs.
Hold medicine ball with your arms extended overhead.

In one continuous motion bring the ball down in a circular motion.

Squat down so that the ball is just off of the ground during the bottom portion of the circle.

Repeat for prescribed repetitions and then reverse the circle.

More Medicine Ball Exercises

Situps

If you haven't stopped doing situps yet, today is a good day to stop.

Situps are hard on the back and simply do not work out the abs like you might think. Doing crunches and planks is much more effective and a lot easier on the back.

When you do the crunch, try this to make it more effective and to ease the back strain. Simply try to push your belly button to the floor. Sounds crazy but thst's a good way to think of it. This helps keep your lower back flat to the floor.