PHOTO: (WORKOUT BAG) NIKE, INC.
better
HEALTH
STEP PUSH-UP Use a
platform like the one shown,
or face a staircase. Place
hands about shoulder-width
apart on a step, arms
extended, feet spaced
shoulder-width apart. Your
body should form a straight
line from head to heels. Bend
elbows and lower chest
toward step until elbows are
bent 90 degrees. Push back
to start.
PLANTED STEP-U
Place
hands on hips and stand facing
a staircase. Place left foot on
the second or third step. Then
press into that foot to bring
yourself to a standing position.
At the top of the move,
contract your gl utes and
extend your right leg behind
you. Keeping your left foot on
the step, bring your right
leg back down, and
lower your body until
your right toe just touches the
floor. Immediately repeat,
completing a full set with one
leg. Then switch sides for
another set.
b a g o f t r i c k s
O N E O F T H E B E S T tricks to both motivate
and remind yourself to workout istogatheryour
gear in one place and place it i n plain view. If you
don’t have a bag in which to do so, try the funty and
inexpensive Nike Celso Tote.
$20
at
nike.com
How do I bump
up my workout
to the next level?
If you begin to find this
routine easy, add a few
twists to challenge your
muscles and keep the
results coming.
Lengthen your levers
The longer your body, the
harder your muscles have
to work to move you. You
can make squats, lunges,
step-ups, and curl-ups
harder by placing your
hands behind your head,
or even harder by
extending your arms
straight overhead.
Add a mini-move
Once a
move becomes easy, up
the ante by adding a small
pause or mini-move in the
middle of each repetition.
For example, when doing
the chair squats, lower all
the way into the down
position. Then come up
just a quarter of the way
and dip back down to tap
your butt again before
fully returning to the
starting position.
Lift a leg
Makingyour
body less stable is a quick
way to fire up more
muscles with every move.
Try lifting a foot during
squats, hip bridges, or
even push-ups to engage
your core stability muscles
and increase the
challenge. Be careful with
this one at first so you
don't fall.
236 JUNE 2009 BETTER HOMES AND GARDENS
