Who says you need fancy machines to sculpt your physique?
By Leisa Hart
Tired of the same old toning routine? Give this unique combo a try. You can use
a scarf, necktie or pillowcase to create your own resistance and give your arms
and abs the definition you’re looking for this summer. This multi-muscle move targets your entire upper
body. The moves are sexy, yet strong and powerful!
Here’s what it can do for you
•Flatten and sculpt upper and lower abdominal areas
•Trim your waist and obliques
•Define your shoulders, triceps and bra line area triceps
What You Need
A scarf, necktie or pillowcase, stool or chair and a positive attitude
Maximum Results Tips
•Hold the scarf, necktie or pillowcase firmly apart during each move.
•Squeeze the lower abdominal area firmly.
•Sit tall to extend your spine.
•As you breathe in, allow the belly and ribs to relax and expand.
•Upon exhaling, contract the abs inward and tighten the ribs around your torso as
if you were tightening a corset.
•Think about lifting your body taller and taller without shrugging the shoulders.
Squeeze the abs inward and contract the ribs firmly around your torso.
Set Up
Sit tall on a stool or on the edge of a chair so you don’t hit the back of it with your arms. Hold a scarf, necktie or pillowcase firmly
overhead a little bit wider than shoulder width.
The Movements
Breathe in, then exhale and keep the scarf taut as you pull the left end down
with the left arm straight, yet not locked. Resist with the right forearm over
your head. The left should be pulling down as the right is trying to pull
upward. Crunch your left rib cage to the hip and extend the right rib cage
outward. Allow your back to arch naturally while squeezing the lower abdominal
area. Hold for 1-3 breaths.
Breathe in, then exhale as you rotate from above the waist. Extend the left arm
around to the back and bring the right arm diagonally across your body. Keep
both arms straight, yet not locked. Lower abdominals inward, keeping posture
tall. Pull both arms outward and push downward to feel a contraction in the
chest, shoulders and triceps. Hold for 1-3 breaths.
Breathe in, then exhale as you crunch your abs and round your spine backward.
Bring the arms straight forward and push downward. Keep the scarf tautly apart.
Pulse the abs inward 10 times. Extend arms and body back up tall to repeat the
sequence on the other side.
Sets & Reps
Do 6-8 repetitions, switching sides each time.
Variations
Progress to one breath/one movement at a controlled pace.
Leisa Hart is the star of 14 of the popular exercise videos “Buns of Steel” and also the resident fitness expert for (Dallas-Fort Worth’s) “FOX 4 Good Day.” Her “Sexy” video and DVD series is available at www.Leisahart.com.
Photography by Christopher Mann