To Your Health
October, 2007 (Vol. 01, Issue 10) |
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Make sure rubber band is even.
RUBBER-BAND SIDE RAISE
Getting Started
1 Stand on both feet.
2 Put a rubber band underneath your feet, and make sure the rubber band is even.
3 Hold a handle in each hand, and keep your arms to the side of your body.
Raise arms to shoulder level.
Movement
4 Draw in your abs and squeeze your glutes.
5 Raise both arms to the side of your body up to shoulder level.
6 Keep your chest up and your shoulder blades together. Do not allow your back to arch.
7 Hold the position.
Keep arms in front of body, with thumbs facing each other.
8 Return your arms slowly back to the side of your body.
DUMBBELL FRONT RAISE
Getting Started
1 Stand with your feet shoulder-width apart and pointing straight ahead, knees over your second and third toes.
Draw in abs and squeeze glutes.
2 Hold a dumbbell in each hand and keep your arms to the front of your body, thumbs facing each other.
Movement
3 Draw in your abs and squeeze your glutes.
4 Keeping your arms straight, raise your arms in front of your body to shoulder level.
5 Hold the position, then slowly lower your arms back to the front of your body.
Next month, we'll complete this series by focusing on the abdominal muscles. Until then, stay focused and have fun!
Chelsea Cooper, MPA, CPT, is certified by the National Academy of Sports Medicine as a personal trainer, performance enhancement specialist, and rehab and exercise specialist. To learn more, visit www.trainwithchelsea.com.
