ThirdAge Tone-Up

Strength Training

Three Steps to Fitness
Follow these three simple steps--it should take you less than 30 minutes--to start building a stronger body. Today's focus is on toning your arms and strengthening your abdominal muscles.

Step 1. Warm-Up (Optional)
Walk around or jog in place for five minutes to get your blood flowing and increase flexibility.

Step 2. Sculpt Your Arms
Perform one set of each exercise, to the point of fatigue (when you can't repeat the exercise one more time without sacrificing form or proper body position, or, when you start using muscles you are not targeting).

Tricep Dips

• Starting Position: Sit on the edge of a coffee table or sturdy chair (its back should be against a wall).
• Place the palms of your hands by your sides at the edge of the table or chair with your fingers pointing down. Keep your feet flat on the floor.
• Shift your buttocks forward off the table, bend your elbows, and lower your body down as far as you can.
• Using your upper arm muscles only, slowly raise and lower your body weight until you are fatigued.
• Throughout the exercise, keep your hips close to the table and your spine "neutral"--maintaining the three natural curves of the back with your abdominal muscles slightly contracted. Do not arch your back or bend forward during the exercise.
• The farther out you place your feet, the more challenging this exercise will be.

Single Arm Row

• Starting Position: Bend into a semi-squat position next to a coffee table with your left hand on the table for balance. Keep your back in a neutral position. (This exercise can also be done while sitting at the edge of a chair.)
• With a dumbbell in your right hand down in front of you, squeeze your shoulder blades together as you slowly lift your elbow back and toward the ceiling, as if you were starting a lawnmower.
• Slowly return the dumbbell to the starting position.
• Repeat until you are fatigued.
• Now switch the dumbbell to your left hand and repeat the exercise until you are fatigued.

Step 3. Tighten Your Abs
Do one set of each exercise until fatigued.

Crunches

• Starting Position: Lie flat on your back in the sit-up position--knees bent and feet flat on the floor about 10 to 15 inches from your buttocks. Cup your hands behind your ears, keeping your elbows out to the sides and your chin up.
• Pressing your lower back flat into the floor and without moving your lower body, bring your rib cage up toward your hips. You should only see your elbows in your peripheral vision. Keep a space between your chin and chest about the size of an orange. Do not jerk yourself up. Slowly bring yourself up, using your abdominal muscles only.
• As you curl to the highest point possible without losing form, tighten and flex your abdominal muscles for a second or two.
• Slowly lower yourself back to the starting position, using your abdominal muscles to resist gravity on the way down.

Left/Right Crunches

• Starting Position: Lie flat on your back with your right knee bent and left ankle crossed over your right knee. Your right foot should be about 10 to 15 inches from your buttocks.
• Place your left hand behind your head and your right hand on the floor at a 45-degree angle from your body.
• Pressing your lower back into the floor and without moving your lower body, curl your upper body upward, bringing your left shoulder (and armpit) toward your right hip. Do not attempt to bring your knee and elbow together, and do not wrench your neck with your hand.
• As you come to the highest point, hold your position and tighten and flex your abdominals for a second or two.
• Slowly lower yourself back to the starting position, using your abdominals to resist gravity on the way down.
• Repeat the exercise until you are too fatigued to continue.
• Now cross your right ankle over your left knee, and place your right hand behind your head and your left hand on the floor at a 45-degree angle from your body. Repeat the crunches as many times as possible, raising your right shoulder toward your left hip.

Reverse Curl

• Starting Position: Lie on your back with your arms on the floor at your sides.
• Without bending your knees, lift your legs straight up to a 90-degree angle. Keep your lower and upper back pressed into the floor.
• Keeping your knees as straight as possible, slowly lower your legs as far as they will go while keeping your lower abdominal muscles contracted and your back flat and stationary on the floor. Once you have lowered your legs as far as you can without sacrificing form, slowly raise them back to a 90-degree angle.
• Repeat the exercise until you are fatigued. Note: Any movement of the pelvis or lower back terminates this exercise.

Daily Reminders
• You can print this page--keep it as a handy reference.
• Review the program's overview and tips for success.
• Get your exercise questions answered by ThirdAge personal trainer Chad Tackett in his fitness discussion: One-on-One with Chad. . . Hosted by Personal Trainer Chad.