Wednesday, October 10, 2012

It's All About the . . . Girls

It's Workout Wednesday: YAY! Here's a printable workout for you...

This post in my "It's All About the..." series (see Arms and Legs) is about a problem all women face: gravity. You see gravity is a very strong force that causes certain... things to sag as time goes on. The good news is we can fight gravity and prevent these consequences of aging with simple and effective workouts like this one.


I actually got this workout from Self.com so you can thank them for the clever names. You can view the slideshow by following the link. All you need is medium resistance bands to do this workout on 3 non-consecutive days each week to stop the sag and add perk up the girls.


Download the free printable version.

Description of workout (full glossary):


Breast-in-Show Row
Stand on left leg, loop band around right foot and hold an end in each hand. Extend right leg and arms out in front of you to start. Bend arms and draw elbows straight back. Be careful not to hunch forward; keep back straight and shoulders down and back. Slowly release arms, keeping leg extended. Do reps and switch legs.

Bust a Move
Stand in a side lunge, right leg bent and right foot turned out at an angle. Place one end of a band under right foot. Bend at waist so chest points over right thigh toward floor and hold arms extended out to sides to start. In one fluid motion, pull the brand up and back, diagonally across body, as you raise torso and rotate it open. Slowly return to start. Do reps then repeat on opposite side.

Cleavage Kickback
Stand on an exercise band, feet hip-width apart, holding an end in each hand. With arms down at sides, squat and bend slightly at waist, keeping back flat. Draw the band behind you, keeping arms straight, squeezing shoulder blades together and feeling chest stretch open. Slowly release arms for one rep.

Full Circle
Start in a push-up position on knees or toes with hands set wide. In one fluid, circular motion, shift weight to right arm, lower yourself to the floor, the shift weight across body to left arms and push yourself back to start. Do reps then change direction.

Glute Bridge March
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor at should level, with palms facing up. Raise your hips so your body forms a straight line from your shoulders to your knees. Engage your abs and lift your knee toward your chest, hold then lower. Repeat on other leg.

Perky Pike
Start in an inverted-V pike position, hands and feet on floor, butt lifted high, to start. Lower left forearm to floor, then lower right forearm to floor. Straighten left elbow the right elbow, to return to start for one rep. Do reps then reverse order.

Sag Stopper
Start in a lunge with a band looped under back foot. Hold an end in each hand buy shoulders, arms bent and parallel to the floor, elbows behind you. Press arms straight out to front, level with shoulders. Slowly and with control, bring arms back to start so you feel chest stretch open. Do reps then repeat on opposite side.

Superwoman Slide
Start in a push-up position, hands directly under shoulders, resting on paper or plastic plates (for carpet) or washcloths (on wood or linoleum) as gliders. Keeping arms straight, slowly slide them out in front of you in a V shape to lower chest toward floor. Hover above floor if possible, and then rest on floor. Bend arms to slide hands under shoulders and push up to start.

X-Raise
Stand with feet hip-with distance apart, the end of a band under each foot. Hold the other end in the opposite hand so band crisscross in front of you, hands at sides. Bend knees and squat extending arms out slightly to sides. As you straighten legs to stand, simultaneously reach up and out. Return to squat.