Fitness Friday: The Problem Spot that isn’t the belly
It’s Fitness Friday! There is a problem spot that most of us notice but don’t talk about. It’s that area between the armpit and boob. Melinda and Elizabeth of Baby Boot Camp Los Angeles (Culver City and Marina Del Rey) offer some advice:
Q. What exercises should I do to tighten the area between the armpit and boob to lessen or avoid the fat bulge?
To tighten and get rid of the dreaded “fat bulge” you must work the chest muscles and the muscles down the sides and back. Here are the best exercises: standing row, chest fly, push ups, deltoid lifts and plank.
Standing Row (Latisimus Dorsi): Wrap the resistance band around a stable post and stand with feet hip width apart, or sit on bottom and wrap band around your feet (be sure to point toes down so the band doesn’t come off), hold band in both hands with palms facing down, retract elbows close to the body while rotating palms in, slowly extend arms to starting position. 12 Repetitions
Chest Fly (Pectorals): Double resistance band over so that each hand is holding the strap as well as the doubled over tubing. Hold at breast level with slightly bent elbows. Pull each arm away from center. 10 Repetitions
Push Ups (Deltoids, Pectorals, Abdominals and Back): Place hands wider than shoulder width on table top of back of bench (the wall can be used for less incline or the floor for more incline) Line shoulders behind placement of hands and bend at the elbows, lower chest towards table or back of bench. Maintain an even and controlled pace on flexion and extension. 15 Repetitions
Deltoid Lifts (Front Deltoids): Stand on one end of resistance band with feet hip width apart, holding opposite end in left hand. In the starting position your arm should be extended from you shoulder at approx 7 or 8 o’clock (when viewed from the side). Slowly lift arm to shoulder height ensuring arm is kept straight, and then lower to starting position. Consistently engage your core abdominal muscles, keeping tension out of your neck and keeping a neutral wrist position. Switch sides. 12 Repetitions on each side
(Lateral Deltoids): Hold resistance band in right hand with opposite end on the ground and step on the tube with both feet, hip width apart. Slowly lift handle along side with a soft elbow. Stop at shoulder height, hinging from the shoulder. Slowly lower to starting position. Keep neck long and slide shoulder blades down while keeping a neutral wrist position. Switch sides. 12 Repetitions
(Rear Deltoids): Hold resistance band in left hand with opposite end on the ground and step on tube with left foot in a staggered stance, hinging forward from the waist. Slowly lift handle back. Stop at shoulder height, hinging from the shoulder. Slowly lower to starting position. Keep neck long and slide shoulder blades down while keeping a neutral wrist position. Switch sides. 12 Repetitions
Plank: Place elbows under shoulders. Extend legs straight and lift body up into a straight plank position. Hold for 30 seconds. Focus on keeping core abdominals engaged. If low back discomfort is present, lower into a straight plank on knees.
Check out Baby Boot Camp Class at Helms Bakery, and now available at Veteran’s Park! Don’t forget- your first class is FREE! Get motivated and motivate others on Facebook! Anyone can join this month’s SQUAT CHALLENGE!