Consult your physician before engaging in any exercise program to make sure you have the okay to start.
Do not force, do not strain. The moves should be executed with a smooth flow with your breath. Start using one or two pound weights for each exercise even if they feel "too light." For shaping and toning, high repetitions are best. When you feel the weights are too light after three to four sets of fifteen repetitions of each exercise, then go on to the next poundage in weight. Execute ten repetitions of each exercise, then repeat the "set of ten" again to start off with if you are a beginner.
The Basic Squat
Shapes and tones the hips, buttocks and thighs. Stand with your feet apart about shoulder width, arms at your sides. Inhale and bend your knees, letting your buttocks stick out, keeping your back straight but on a 45 degree incline. Let your arms reach forward as you squat. Think of sitting down on a chair but do not quite touch it. Look down and see your toes, then keep your eyes looking at a 45 degree angle at the floor. As you exhale, rise back up to the starting position and squeeze your buttock muscles as you rise.
The Shoulder Press
Shapes the shoulders. Hold one or two pound weights in each hand. Take the standing position as mentioned above. Hold the dumbbells slightly above your shoulders and do not let them tilt. Inhale and as you exhale, lift the weights slowly with control straight over your head. Inhale and bring them back to the starting position.
Tricep Kickbacks
Trims the "flabby underarm area." Stand with your knees slightly bent. Bend at the waist, keeping the back straight and inclined at a 45 degree angle. Raise your elbows slightly above your back. Inhale and as you exhale, extend your elbows back as if you are "skiing." Inhale and bend the elbows back in the return position. Keep your elbows in a fixed position above your back, don't let them move up and down above your back.
Bicep Curls
Firms biceps. From the starting position hold dumbbells, palms up and close to the waist. Keep your back straight and gently pull your belly muscles, also known as your "core", in. Inhale and on the exhale, slowly lift the dumbbells and curl them close to your shoulders. Squeeze gently at the top of this motion to give your biceps that great rounded shape. Inhale and slowly lower the weights to the starting position. do not "fling" the weights, as this means you are using momentum and not the true bicep action.
Back Fly
Firms and tones the back. From the starting positioning, with your knees slightly bent, bend forward at the waist with your back straight at a 45 degree incline. Do not try to arch your head up. Pull your core in.
You are holding the weights as if in a circle. Inhale and on the exhale, raise the weights slowly like a bird lifting it's wing in flight. Inhale and return your arms to the circle.
The Core
Lie on your back with your knees bent. With your hands gently behind your head, inhale and on the exhale lift your upper body off the floor. Inhale and return your upper body on the floor. When you lift your upper body, do not pull on your neck, look at the ceiling.
Remember, inhale first, exhale on the "effort" of the movement, keep the movements smooth and elegant and enjoy your new fitness routine!
Cindy Ming - Lao Shir (Venerated Teacher, Mandarin Chinese) Cynthia Ming was born in the Bronx, New York in 1955. She has been studying and teaching ...
