Spot Toning

How would you like to build muscles without any weights? Many may say that this is impossible, but this is something that can definitely be accomplished using the right methods and techniques. Here’s a list of the things you need to do to build the muscle you want without any weights.

1-Basics

It is even possible to build muscle without weights with the traditional simple forms of exercise - exercises which need no special equipment, and which can be done anywhere. These include such exercises as sit ups, press ups etc. These are not going to turn you from a weakling into a champion bodybuilder, but if you are not used to exercising your body, they can be a great way to start. As with any form of exercise, you need regular workouts to see results.

2) Arms without Weights

A specific focus on particular muscle groups is what it’ll take to build muscle. General calisthenics may be good at building the abs, chest, and triceps, but may not be the best exercise for building up your arms. Most budding bodybuilders will want to use weights to build their arms. One secret you can use to build your arms without weights is to use cans and a plastic bag to create weight. You can easily make a 5-15lb weight using canned foods and a plastic bag, which in turn, and be used to build your arm muscles.

3) Chest without Weights

A well built body usually has a muscled chest framing it. So how can you build your chest without using any weights. Let’s go back the basic push-up. The push-up in and of itself will build the chest along with other muscles. But if you really want isolate the chest here’s a variation on the regular push-up that will build your chest muscle. Simply place your feet on a chair while doing the push-up. This will isolate the chest muscles (pectoral muscles) to help you build them quickly.

4) Shoulders without Weights

The shoulders will definitely benefit from basic exercises such as press ups, and even more so from inclined press ups. One way to go beyond this is to add pull ups. So many people find these exercises hard to perform, so they definitely have the potential to build muscle without weights. To get the very best results from your pull ups, you will need to widen your grips, so that the weight is concentrated in the shoulder area. This will make sure that the effort you are putting in gets the best possible result, by being directed to the right area. It is hard work, though.

Forget the pricey gym memberships or expensive home equipment. You get can the muscles you want without the use of weights.

Don’t miss any powder day’s this ski season from jello legs or injuries!

Every time I sit down to read a skiing magazine or see another so called ‘expert’ recommending specific workouts for skier’s, I have to cringe when I see some of the exercises they recommend! After all, isn’t the goal of an effective skier fitness training routine to reduce injuries while also building incredible strength and stamina in your legs and core?

We all want to tear up the slopes as long as possible each day and avoid the dreaded ‘jello legs’ that might cut our day of skiing in half, and even prevent those nagging injuries that may even cut our season short.

Here’s the problem I see with traditional workout routines that are being recommended for skiers are that they not only use inefficient workouts that don’t carry over that well to actual skiing mechanics, but also may even be setting you up for an injury. For example, if you’ve seen exercise routines that are recommending mechanical leg presses, machine leg extensions, and machine leg curls, please run screaming from that exercise recommendation as fast as you can! It will only set you up for injury, and won’t even help your goal of strength and endurance that’s actually applicable to skiing movements.

The same can be said if you see authors recommending smith mechanical squats or any smith machine exercises whatsoever… they should all be avoided as smith mechanical movements follow unnatural patterns (which are not biomechanically correct) that can create excessive stress on the back and possible injury there and/or in the knees.

Now what about wall squat exercises? Although almost every fitness program for skier’s in existence recommends this workout for skiers, I don’t find it to be optimal. It’s a step in the right direction compared to the machine-based workouts that I previously mentioned. But, wall squats are still not a truly effective workout that carries over directly to strength and endurance throughout the entire range of motion that your legs are using during a day on the ski slopes. This workout can be mildly effective since even an isometric exercise held for endurance in one joint angle will still carry over to a slightly wider range of motion, but I actually have at least a dozen workouts that are MUCH more effective than wall squats.

One of the other major faults that I’ve found with typical workout fitness routines for the skier is that often they neglect getting a proper joint to strength balance (proper strength ratios between hamstrings, quadriceps, etc). Although skiing demands a lot of work from your quad’s and less work from your hams and glutes, it is still really important for injury prevention to maintain proper strength ratios between all of the muscle groups of your body and to make sure the stabilizer muscles around the joints are correctly strengthened. Another factor that’s left out in most workout programs.

Want to know all of the specific exercises that really work in having rock solid legs that will never quit on you while you are out on the ski slopes? Visit us for the best Ski Conditioning exercises and learn the best kept secrets of skier strength conditioning.

Walking is one of the easiest ways you can tone your body. We all walk every day, and unlike a lot of exercises you don’t need any special space or equipment to do it. But there are a few things you can do to get the most benefit out of your walking.

1. Try to walk as fast as you comfortably can. If it takes you 12-15 minutes to cover a mile, you will burn twice as many calories conmpared to taking 20 minutes to walk the mile. Of course you may not be able to walk this fast at the begininng. But as you get fitter, try mixing up the speed you walk (so you walk fast for a short time, then at your normal pace for a short time). Gradually increase the length of time you walk at the fast pace, and soon you’ll be covering most of your walk at the faster pace. If you’re keen, keep track of your heart rate to ensure that you’re working hard enough to get all the aerobic benefits walking has to offer.

2. Mix up your walking program by taking a hike. The walk over hilly terrain helps you burn extra calories (not to mention helps shape your butt and thighs). As an added bonus you have the relaxation of being a part of nature, which is a lot more interesting and enjoyable than traversing through a cement jungle full of suits and skirts!

3. The great thing about walking is you can do it whenever you list - so make sure you do! Leave your car at home and hoof it to the train station (or park several blocks away). Take a walk during your lunch break - if you buy your lunch, check out the shops several blocks. Instead of using a lift or automatic walking belt, walk normally. Surprisingly. sometimes you actually save time by walking. Several years ago, a New York City newspaper timed a walker, a bus, and a subway over some common rush-hour routes. In almost every case the walker reached his destination faster than mass transit, and in a few cases by more than 10 minutes!

This series of exercises will work on toning your legs and buttocks (who doesn’t want firmer buttocks!) As always, be sure to warm up for several minutes before you start doing these exercises, to prevent causing injury.

As with the upper body workout, some of these exercises use weights. These don’t need to be any special kind of “exercise” weight - cans of soda, water bottles, canned food or anything else that you can grasp comfortably but firmly will do fine. The weight range of whatever you use should be around 1lb-10lb. Make sure that you pick weights that are somewhat challenging but not so heavy that they force you to struggle. Beginners should probably start without weights initially, and progress to using them once you have been doing the exercises for a while.

Exercise A - Squats with Weights

Hold a weight in each hand (beginners should start without) and place your arms down your sides with you hands turned so that palms face each other. Stand straight with your feet comfortably shoulder-width apart, making sure your knees are a little bent. Squat down while inhaling, stopping if you can no longer see your toes (you don’t want to pass this point). Slowly rise back up, exhaling as you push with your heels to your original position. Repeat these squats about 20 times, making sure to use good form.

Exercise B - Reverse Kicks

On a carpeted area or exercise mat get on your hands and knees. Balance your body weight on your right leg and both arms, then as you exhale lift your left leg, keeping it a little at the knee. Kick up towards the ceiling with the left leg. Gradually return your leg to start position while inhaling. Repeat slowly approximately 25 times. Switch to the right leg and do another 25 repeats.

Exercise C - Lunges

Stand stright with your feet together and your knees slightly bent, your head up. Hold a weight in each hand with your arms at your sides, the hands turned so the palms face each other. Move your right leg forward a step while inhaling, then lower yourself by bending the left leg so that the left knee just about touches the floor (be sure to keep your back straight while doing this). Return to your starting position while exhaling, shoving off with your right foot. Repeat, alternating legs. Repeat this set about 20 times.

Exercise D - Chair Squats

Stand in front of a chair with your feet shoulder-width apart and knees bent slightly. Inhale as you sit down into the chair. Return to your start standing position, pushing off with your feet while exhaling (don’t use your arms to push off). Make sure not to lock your knees as you stand. Repeat 12 times. For increased intensity, use hand weights.

Exercise E - Weighted Squats

Stand straight with a weight in each hand, your arms at your sides and your palms facing each other. Your feet should be shoulder-width apart, and your knees slightly bent. Proceed like you do with Chair Squats, only without the chair (so you are holding yourself up while squating). For increased intensity, add hand weights.

If you want to focus your toning exercises on getting a firmer butt, here are a couple of additional exercises targeting the buttocks that you can mix in with your regular exercise routine.

Exercise A - Squat-Squeezes

This is a variation of two exercises we have already seen. Stand in front of a chair with your feet shoulder-width apart. Very slowly lower yourself into a squatting position until you are just barely touching the seat. Hold. Rise while squeezing your buns together. Repeat. To increase the toning effect, you can add hand weights.

Exercise B - Leg Swings

Stand straight and tall, knees slightly bent. Move one leg out to the right, then back in. Repeat using a gentle swinging motion a dozen times, making sure you are working the muscles in the buttock area. Repeat using other leg.

Exercise C - Other Activities

This isn’t so much an exercise, as a suggestion of other activities to try. Walking, jogging, biking, hiking, martial arts and yoga are all great rear end toners, and will help you get that firm butt you’re after!