Need to know: Be sure to check with your physician before starting a new workout program. The beginner moves are basic exercises that target one main muscle group at a time. The stretch combos either work more then one muscle at the same time or increase the intensity of the exercise. You should feel fatigued by the last three reps of every set. Do a warm-up stretch for two to five minutes before every workout and don't forget to stretch afterwards, too.
Check back each month for a new series of exercises from Kirsten Bustamante, personal trainer and owner of Stretch Fitness Boutique in Toronto. Check out these past series: abs and lower back, hips and butt and legs and thighs. Coming in June, the finale in our series: back and shoulders.
Exercise 1: Chest fly with light weights
Beginner
1. Place the small of your back on the stability ball, keeping your chin up so your neck is in a neutral position. Balance your lower back and hips and keep your body straight.
2. Position feet shoulder width apart on the ground for a good stability base. Keep your core tight and squeeze your glutes.
3. Starting with the weights above your chest, slowly lower both arms and allow them to bend slightly until they are parallel to shoulder height. Let your shoulders and neck relax while you lower the weights.
4. Hold at the bottom and then return to starting position.
5. Perform 10-15 repetitions
Exercise 1: Chest fly
You can also do this exercise on a floor mat.
Keep your body straight and do not extend your arms beyond your shoulders.
Exercise 2: Tricep dips
Beginner
1. Place your legs approximately 90 degrees in front of you with your knees bent and feet flat on the floor for stability. Place your palms on a bench, or an elevated stable chair. Your palms should be placed face-down on the bench at your side and a bit wider then your shoulders.
2. Bend elbows and lower your body towards the floor. Only lower your body down to where you feel comfortable and the back of your arms feel contracted. You should not feel any pain in the shoulder joint.
3. Push yourself back up and repeat.
4. Perform 10-15 repetitions
Stretch combo 1: Crunch and fly
1. Start in the same position as the Chest fly and repeat steps 1-4.
2. This time, when you bring your arms back above your chest, do a crunch. Draw your belly button in towards the spine by curling the entire spine up.
3. While you're crunching in the up phase, return your arms back to the starting position over your chest.
4. Repeat for 10-15 repetitions.
Stretch Combo 2: Balance and dips using a stability ball
1. Place your upper body in the same position as before.
2. Instead of placing your feet on the ground, place them on the stability ball and activate that core! Keep your abdominal muscles tight.
4. Lower your body towards the floor, while bending your elbows and the back of your arms feel contracted. Be sure that you don't feel any pain in your shoulder joint while doing this exercise.
5. Return back to starting position and repeat.
6. Perform 10-15 repetitions
First published in Chatelaine.com's June 2008 issue.
© Rogers Publishing Ltd.
