Post Tagged with: "tone"

It seems everyone has Rihanna-fever, and it’s easy to see why. Between her catchy hit songs and fabulously fit body, we’re all crushing hard on the songstress from Barbados.

Rihanna is not shy about showing off her curves, and who would be after all the hard work she puts in to keep her body in tip-top shape. She exercises every chance she gets and eats the right foods to fuel her body, staying as dedicated to her health and fitness as she is with her music.

We’ve got the exercises and diet tips inspired by Ri-Ri that will transform your body from flab to fab!

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It may look like a stability ball, but it is so much more than that! The BOSU, an acronym which stands for “Both Sides Up”, creates an unstable surface when you’re exercising to engage more muscles and intensify moves for a better workout. By having a dome on one side and a flat platform on the other, the BOSU ball can be used for a variety of different exercises that will add another element to your workout.

Don’t feel intimidated by this piece of equipment! Here are some exercises you can do during your next workout that will turn you into a BOSU ball pro in no time!

The newest way to shape up your belly, butt, and thighs without stressing your joints is to flip your workout upside-down! These three ballet-inspired moves use the wall and one piece of equipment–a ball–to gently increase your flexibility and range of motion. The result: you’ll isolate the tough-to-reach muscles that pull in your belly, lift your backside, and trim your thighs. The perfect complement to weight-bearing exercises such as walking, inverted moves use gravity to boost circulation naturally and to provide an instant, energizing rush. They also give your knees and hips a break from the pounding of upright life. All you need is an open space (four to six feet) on a wall, a mat, and an exercise ball (optional).

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Wall Bridge or Ball Bridge (tones back, butt)

Lie on your back with butt against the wall, arms at your sides, knees bent, and feet planted three to four feet up wall or stability ball. Exhale and move your back off floor, keeping your shoulders blades down. Your body forms a nearly straight line from chest to knees. Hold for a deep inhale, then exhale and slowly roll back down.

Dr. Emily explains two exercises for strengthening and toning your back muscles.

In addition to looking HOT in a pair of jeans, shorts, or that sexy swimsuit in the back of your summer drawer, your glutes and thighs make up some of  the larger muscles groups in your body. That means these muscles burn a ton of calories both during activity and at rest! Strong, flexible buttocks and leg muscles protect the back and knees from injury and can help rehabilitate existing injuries.

The subgluteal ridge, where your buttocks meet the back of your leg or hamstring muscle is an area many women struggle to keep toned and tight, especially with today’s sedentary lifestyles. Women are generally hardwired to store higher levels of body fat than men store. Our hormonal and genetic make-up make this adipose tissue (fat cells) stubborn and difficult to lose. By using the most recent scientific data to our advantage, we can dispel the myths of the weight loss world and get down to the business of burning fat faster!

In order to really sculpt and tone the lower body, a diversity of exercises must be performed. The following moves are some of my favorites for targeting this hard-to-tone area of the body—because they work! This routine MUST be combined with cardiovascular activity and proper diet in order to see the results you truly desire. Only then will you see the sculpted, lean muscle revealed in true form. Combine this lower-body routine along with 4-6 days per week of aerobic activity for best results. A minimum of 30-45 minutes of cardiovascular activity is necessary to achieve truly amazing results. This can be performed in any of our motivating, high-energy cardio classes,  on our treadmills, elliptical, or bikes, or even outdoors. Be sure to up your post-workout burn (or EPOC – exercise post-oxygen consumption), by making 2 to 3 of those cardio sessions high intensity interval training (HIIT). One of my personal favorites is sprints on the treadmill followed by brisk walking intervals. Try alternating high and moderate intensity drills on any piece of cardio equipment, or hit the running track! Aim for a 1 to 2 ratio. For example, sprint for 1 minute, then walk briskly or jog lightly for 2 minutes.

Toning and tightening the thighs safely requires that you pay special attention to your knees. The knee is a very sensitive area of your body. It is easily injured due to its nature. However, if you wish to attain a firm, tight hip and thigh area, you must engage in the flexing and extension of this joint.

Avoid excessive rotating or twisting movements that may strain the tendons, ligaments, or other vulnerable tissue in the knee area. This patella region (knee area) includes the ACL and PCL. The meniscus has two parts: lateral and medial. Torn menisci or torn ligaments are unfortunate injuries, often requiring surgery. Again, knee safety is imperative when toning the thighs.

Below are four exercises you can do to tone and tighten your thighs. You can try these moves with your trainer or on your own. First, a few words of caution. The old adage goes, “Doctor, it hurts when I do this,” and the doctor responds,”Then don’t do this.” If you have a existing injury, please consult with your doctor before engaging in any formal fitness routine.

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Before we discuss my favorite ab moves, it must be noted that you can’t simply “crunch” your way to a chiseled midsection. Numerous recent, peer-reviewed studies have confirmed that, in order to reveal tight, toned abs, one must decrease body fat through a combination of cardiovascular exercise and proper diet.

Many women tell me they can’t get the results they seek to achieve, although they spend hours each week working their abs!

Interval Training

I often prescribe interval training to supplement their current aerobic routine, and I help them tweak their diets, in addition to working abs properly. Interval training—specifically, High Intensity Interval Training, such as one of our HIIT classes—has been proven to be superior for reducing abdominal adiposity (belly fat!) for several reasons (Medicine Science Sports Exercise, 2011). Most notably, HIIT increases levels of HGH (human growth hormone) and fight-or-flight hormones, which have receptor sites in the ab region.

I also advise women looking to firm, tone, and decrease the midriff area to increase their cardio to 5-6 days per week. Two to three days of HIIT, such as sprints on the treadmill or a HIIT class, can be alternated with 2-3 days of Steady State Cardio (SSC). SSC can be a walk, run, bike, elliptical workout, or any of our fun, motivating, calorie-blasting cardio classes, such as Step or Zumba. Aim for a minimum of 30-45 minutes for each workout session, and you will see your hard-earned ab work begin to show within a few weeks!

Lunges are one of the best ways to tone your quads, thighs, hamstrings, and glutes! Dr. Emily explains proper lunge form and offers variations for different fitness levels.

Dr. Emily is the Fitness Director for Lucille Roberts.

Dr. Emily explains proper form for pushups as well as variations for different levels of fitness.

Dr. Emily is the Fitness Director for Lucille Roberts Women’s Fitness.

Today, it seems everyone’s talking about sculpting their arms. The triceps in the back of the arms, the biceps in the front of the arms, and the deltoids (shoulders) all play a significant role in arm definition. Today’s routine will focus on biceps.

This two part-muscle group is made up of a long and short head. The brachialis muscle plays a significant role in defining and “carving” out bicep definition. Many of my clients seek to define this area of the upper arm but are also afraid of looking “bulky.” I usually advise women to stay light with the weights. Weights of 5-8 lb. should be plenty if you are using dumbbells. Current research has shown that increased protein synthesis (muscle sculpting) occurs when one uses a higher rep range to fatigue, such as 15-25 repetitions, 3-4 sets. Beginners should build up to this; don’t risk injury!