Dumbbell - Squats. Basic Ball Crunch. Fitness Walking. Dumbbell Overhead Press. Purpose. To develop & strengthen the abdominal muscles (core).

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1 The Exercise Ring Tammy Bartz, CPT Bariatric Support Centers International 4001 South 700 East, Suite 40, Salt Lake City, Utah The Exercise Ring Tammy Bartz, CPT Bariatric Support Centers International 4001 South 700 East, Suite 40, Salt Lake City, Utah

2 Basic Ball Crunch To develop & strengthen the abdominal muscles (core). Sit on the ball and walk yourself forward and down to a lying position until your lower back rests comfortably on the ball, bend your knees and place your feet flat on the floor about hip width apart. Place your hands behind your head to support your neck. Squeeze your abdominal muscles while pressing your lower back into the ball to raise your upper body slightly off the ball, pause for one count and slowly lower back to the ball. Dumbbell - Squats To develop & strengthen the leg & glute muscles. Stand with your feet a little wider than shoulder width apart. Hold a dumbbell in each hand, with your palms facing your sides. Bend your knees and lower your hips until your thighs are parallel to the floor, keeping your knees behind your toes. Keep your back straight, head up, eyes looking forward, and shoulders back. Squeeze the muscles of your legs and glutes to stand up. Dumbbell Overhead Press To develop & strengthen the shoulder. Stand with your feet shoulder width apart, knees slightly bent, and back straight. Hold a dumbbell in each hand at shoulder height, elbows out with palms facing forward. Press the dumbbells up until your arms are straight so they touch above your head. Slowly lower the dumbbells back to your shoulders. Fitness Walking To burn fat, and improve cardiovascular fitness. Walking is a heel-to-toe type exercise in a sense that you should always land with your weight on your heel before rolling onto the balls of the feet. Then, push off with the ball of your foot before landing on the heel of your opposite foot. Throughout the stride, your arms should be loose and swinging with each step. Your back is straight during this and your knees are bent a tad. As you walk, your eyes should be focused straight ahead, with your chin up, your shoulders straight, and you chest pushed forward. A moderate pace for walking is somewhere around 3 mph while a more advanced competitive walker will be at a 5 mph pace.

3 Exercise Guidelines Resistance Beginners Intermediate Advanced Sets Repetitions Sessions Cardio Duration min min min. Sessions Warm-up for 5-10 minutes before each workout.

4 Dumbbell Curl To develop and strengthen the front of the arm muscles. Stand with feet hip distance apart, knees slightly bent. Place a dumbbell in each hand, palms facing away from you at your sides. Bend from the elbows and curl arms up in front of your body to shoulder height. Return to start. Dumbbell Flies To develop & strengthen the chest. Lie on your back on a flat bench, feet flat on the floor. Hold a dumbbell in each hand and bring the weights above your chest, arms straight, palms facing each other. Keeping your arms straight with a slight bend in your elbow, palms facing up, slowly lower the weights out to your sides even with the bench. Slowly raise the weights back to start, resisting all the way up. Kickback To develop and strengthen the back of the arm muscles. Hold a dumbbell in your right hand, palm facing in, stand with feet apart, right foot in front. Bend knees, and lean forward from the hips until your hand is resting on the ball in front of you. Bend right elbow to 90 degrees, upper arm parallel to your side, palm facing in towards your body. Tighten your abs to support your lower back. Straighten the elbow and extend weight behind you, while rotating your hand so the palm is facing up at the top of the movement. Pause for 1 count. Bend elbow and rotate hand in to lower weight to starting position. Alternate arms between sets. Reverse Crunch w/ Ball To develop & strengthen the lower abdominal muscles (core). Lie on your back, knees and hips bent at 90-degree angles around the sides of the ball. Extend your arms by your sides, palms facing the floor. Squeeze your abs and inner thighs to lift your hips up off the floor. Pause for 1 count and slowly lower your hips down to the floor. Do not swing your legs to get your hips up, using momentum will not tone and strengthen your abs.

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