FIVE EASYat-home strength-training exercises,
demonstrated by Ginger Vieira MUSCLE UP
a
KEEP YOUR
BACK AS
STRAIGHT AS
A BOARD
b
a
POWER
TERMS
REPS: A single
complete performance
of a movement; at
the end of a rep, you
are in the same position
as you started. One
squat, for example,
is one rep.
SET: A sequence of
one or more complete
performances of a
movement. If you
squat 10 times, then
rest, that’s one set.
the plank
Strengthens: Abs, obliques (on either side of
your torso), lower back, and shoulders
Do: 3 sets of 10-second reps
1
shoulder press
Strengthens: Deltoids (shoulder)
and triceps (back of the upper arm)
Do:
3 sets of 10 reps
b2
1. Lie face-down on the floor. Rest your forearms
on the floor and clasp hands, keeping your elbows
shoulder-width apart.
2. Flex your feet and rise up onto your toes (a).
3. Keeping your back straight, push up onto your
forearms, keeping your upper arms perpendicular
to the floor (b). Hold for 10 seconds while keeping
your back as straight as a board. As it becomes easier
to hold the pose for 10 seconds, increase the time
spent in plank pose up to 1 minute each rep.
ADVANCED MOVE: While in the plank position, raise
one foot about 5 inches off the ground without shifting
your hips. Keep the leg straight, with toes pointed
toward the floor, and hold for two to three seconds.
Lower your foot, and bring the other foot off the
ground; hold for two to three seconds. Switch from
foot to foot until you’ve lifted each foot 10 times.
1. Hold a can of beans, a book, a bottle of
water, or a dumbbell (start with 5 pounds)
in each hand. Keep the weight directly
over your shoulders at about ear level (a).
2. Press the weights straight up and over
your head, keeping your arms as straight
as possible (without locking your elbows)
and weights in line with each shoulder (b).
3. Bring the weights back down to just
above the shoulder. Repeat for 10 reps,
building up the number of reps and the
amount of weight as you master the
exercise. You also can do this exercise
with one arm at a time.
