In this article, Jamie Ang brings us on a one day tour and shares with Fitness Sutra readers’ her pre-contest workouts. She will be taking part in the grand finals of FHM Models 2012 on 8th of June 2012 (Friday) 7pm-9:30pm at TAB.
#1 Swimming- Swimming works practically all of the muscles groups in the human body. It enhance the individual’s cardiovascular fitness and endurance. When you go on a swim you would be working out almost your entire body including your heart, lungs and muscles, resulting in very little joint strain which can result from other sports such as running. Swimming is a great sport to support any weight loss program with the added advantage of not being as boring or repetitive as other sports. It is an exercise that you can enjoy doing with your friends while benefiting your health at the same time.
#2 Back Extension- Targets the lats, the largest muscles in the back. The back extension is a subtle movement targeting the lower back. Many of us work our abs, but neglect to work the lower back, which can lead to muscle weakness and imbalance.
Instructions:
- Lie face down on a gym bench/mat and place the hands behind the head.
- Contract the abs and keep them contracted throughout the exercise.
- Squeeze the back to lift the chest a few inches off the gym bench/floor.
- Lower and repeat for 3 sets of 10-15 reps.
#3 Decline Sit-ups – Sit-up exercise is one of the most traditional ways for training abdominal muscles. Many people might hate it, while others might enjoy the results from all the hard work. The decline Sit-up exercise is an excellent addition to your workout plan for the abdomens. The decline bench allows you to increase the range of motion over the standard crunch.
Instructions:
- Lie face up on the workout bench/floor.
- Bend your knees to make it comfortable.
- Hook your feet to the bench support if you are doing decline sit-ups.
- Place your hands on the side or behind of your head.
- Contract your abs to lift your torso, pulling yourself towards your knees.
- As you curl up, contract your stomach while doing the movement.
- Lower and repeat for 3 sets of 20-30 reps (depending on individuals)
#4 Squats- Squats are one of the best lower body exercises which target all the muscles of the glutes, hips and thighs. It helps in toning and firming the muscles at the buttocks. This helps you to have firm buttock muscles.
Instructions:
- Stand with about hip or shoulder-width apart.
- Bend the knees and lower into a squat, keeping the knees in line with the toes.
- Lower down as far as you can (but no lower than 90 degrees) and push into the heels to go back to starting position.
- Repeat it for 3 sets of 10-15 reps.
#5 Abdominal Crunch (With Abs Machine) -
Crunches are the basic foundation for any abdominal routine. They help you to focus on your upper portion of the abs and incorporate your obliques (the muscles around the waist) as well.
Instructions:
- Place your knees at the sponges at the bottom of the machine.
- Place your elbows on the upper sponges of the machine and hold on to the grips of the handles with your hands.
- Lift your legs up in a motion coordinated with the machine.
- Lift your legs up as high as possible towards your elbow. (in the motion coordinated with the machine)
- Contract your stomach while doing the movement.
- Repeat it for 15-20 reps before giving yourself a 40seconds – 1minute rest (in between sets).
- Repeat this exercise for 3 sets.
#6 The Plank - The plank exercise is a challenging way to build endurance in both the abs and back, as well as the stabilizer muscles. This move is also great for building strength for push-ups, an exercise that requires quite a bit of strength from the core muscles of the body.
Instructions:
- Lie face down on mat/floor resting on the forearms on the floor.
- Push off the floor, raising up onto toes and resting on the elbows.
- Keep your back flat, in a straight line from head to heels.
- Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
- Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
#7 Hip Extensions (Standing position) - Hip extensions is a good exercise for women training. This exercise trains the gluteus maximus muscle of the buttocks and it is easy to perform. Stay in shape and in good health is the main goal of many women, but also toning and firming the buttocks is very important. All women want a perfect body, by training the buttocks muscles you can get good results of being in a good shape.
Instructions:
- Place your hands flat on a comfortable chair which is up to your waist.
- Lift up your leg to hold it in place in the air, foot flexed. Squeeze your butt to lift your right leg until it’s level with your hips.
- Lower your leg to the starting position.
- Repeat it for 12-15 reps before switching sides to the other leg.
- Repeat it for 3 sets of 12-15 reps per side.
- Make sure that you don’t over extend during this exercise.
#8 Cycling on Exercise Bike – Cycling is an excellent cardio workout. You increase your endurance while burning lots of calories. Cardio workout is one of the most important things you can do for your body, whether you want to lose weight, build muscle or improve your health. To end off the day, 10 minutes of cool down cycle was done by Jamie for her post workout cardio.
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