Aerobics: Get Physical

Exercise - Aerobics

Aerobics: Let’s Get Physical

 

Let’s get physical! Probably about half of you have a song running through your head now… Well, what’s wrong with a little blast from the past? Just because aerobics was popular way back when doesn’t mean that it can’t work for us now! Afterall, our mission is to feature products and routines that work – beyond their fad. Aerobics does – Richard Simmons and leg warmers are optional, though.

The article we have featured below comes from Lara Mcglashan, originally titled Aerobic exercise: Let’s get physical – featured on Self.com.

It’s been a quarter of a century since first lady of fitness Jane Fonda started the aerobics revolution. To celebrate, we’re revisiting long-forgotten moves. Why? Because they work! These time-tested toners will downsize your abs, butt and thighs without a single piece of equipment (leg warmers optional).

“Jane Fonda pioneered the workout movement with dancer-inspired exercises like these that create lean curves using only your body weight as resistance,” notes fitness legend Molly Fox of San Mateo, California, who developed this sculpting regimen. “The emphasis on flexibility, posture and core strength was way ahead of its time.”

Get into the groove Play a nostalgic soundtrack with heart-thumping beats to rev up the fun factor. Or try current hits: “Push Up on Me” by Rihanna with a hook from ’80s icon Lionel Richie or Britney Spears’s “Everybody” with its Eurythmics sample.

Try it Do one set of the reps instructed for each move three times a week on nonconsecutive days. Will you feel the burn? Yes. And see body-changing results!

[See 9 Exercises below by Arthur Belebeau]

Inner-thigh lift

Lie on left side, legs extended, with left elbow and forearm supporting upper body. Bend right knee and place right foot in front of left thigh; rest right arm on bent right knee. Point toes and lift left leg as high as you can (as shown). Lower leg for one rep. Do 20 reps. Switch sides; repeat.

Technique tip
Keep hips stacked (don’t let them roll forward or backward) to tone up legs even faster.

Works hips, legs

Around the world

Stand with feet wider than hip-width apart, knees soft. Keeping hips stable, reach left arm overhead to right and right arm across torso to left (as shown). Then reach right arm overhead to left and left arm across to right. Next, bend forward from hips so torso is parallel to floor; repeat arm reaches. Then fold body completely forward and reach arms to front. Do sequence 20 times.

Technique tip
To nix muffin top, feel a deep stretch in your side with each reach.

Works arms, back, abs, obliques

Rover’s revenge

Start on floor with knees under hips, hands under shoulders and back flat. Keeping head in line with spine, lift left leg to side no higher than hip height, foot flexed (as shown). Do 20 reps. Switch sides; repeat.

Technique tip
Tighten abs and keep equal pressure on both hands while lifting leg to avoid tilting from side to side. The payoff? Serious saddlebag erasing.

Works abs, hips, butt, legs

Rib cage isolation

Start in a lunge, with left thigh parallel to floor, knee bent. Raise arms out to sides, bend elbows and rest fingertips on shoulders (as shown). Hold position as you move rib cage to right, center, left, center. Then twist torso to face right, center, left and center for one rep. Do 20 reps. Switch legs; repeat.

Technique tip
Keep shoulders back and down to easily isolate the rib cage (and whittle your middle!).

Works shoulders, abs, obliques, butt, legs

Pelvic pulse

Lie faceup with knees bent and feet flat. Lift hips off floor, forming a line from shoulders to knees (as shown). Return to start for one rep. Do 20 reps. On final rep, quickly pulse hips toward ceiling 10 times.

Technique tip
Feel extra firming of the gluteus maximus by tightening your tush throughout.

Works butt, legs

Ab climb

Sit with knees bent, feet flat, arms bent 90 degrees at sides. Contract abs and tilt torso back 45 degrees. Hold tilt as you reach right arm forward (as shown). Release arm, then reach left arm forward and back for one rep. Do 20 reps.

Technique tip
To really carve your core, use all of your strength. Imagine that you’re pulling yourself up a climbing rope.

Works abs, hips, legs

Arm circles

Stand with knees soft. Raise arms out to sides, wrists flexed. Bend knees, contract abs and shift weight side to side as you make tiny circles with arms (as shown). Circle forward 20 times; circle backward 20 times.

Technique tip
Squeeze shoulder blades together to sculpt a sexy upper back.

Works shoulders, arms, upper back, abs, legs

Donkey kicks

Start on floor with knees under hips, hands under shoulders and back straight. Bring left knee toward chest (as shown), then straighten leg behind you in line with back. Return it to chest for one rep. Do 20 reps. Switch legs; repeat.

Technique tip
Pull belly button into spine with each extension for extra ab toning.

Works back, abs, butt, legs

Scissors

Sit with legs extended out and up. Lean back, with forearms and elbows supporting upper body. Lower legs as you scissor left over right (as shown), right over left, until legs are hovering above floor. Scissor up to complete one rep. Do 20 reps.

Technique tip
Point toes throughout to help create shapely calves. Hello, miniskirt!

Works abs, hips, butt, legs

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