In the previous posts we described my ten exercise principles and talked about each one. Now we will take those principles and apply them to your daily workout.

Based on my ten principles, the 30 Minutes To A New You exercise program will help you transform not only your body but also your entire life! Ladies, by applying these principles, you will actually see the results of how nutrition and exercise work together to help you achieve a healthy body and lifestyle.
{+}
Your greatest opportunity for success lies in your ability to take control of your health by adding as little as 30 minutes of exercise to your daily routine. Think it, believe it, achieve it.

I recommend the following formula for your success: days one, three and five engage in aerobic activity and days two, four and six should be dedicated to resistance training. I strongly urge you to rest on the seventh day. Remember the eighth principle and get plenty of rest. Your body needs time to adjust and rebuild after physical activity and that day of rest will help ward off any injuries from overusing your muscles.

My exercise program has three workouts to choose from: The Total Body Workout, The Upper Body Workout and the Lower Body Workout. I recommend the following exercise schedule:

Day One: Fun Day
Day Two: Total Body Workout
Day Three: Fun Day
Day Four: Upper Body Workout
Day Five: Fun Day
Day Six: Lower Body Workout

As with any exercise program, I strongly advise you to seek advice from your physician before beginning this program. Only your doctor can determine if you are healthy enough for physical activity.

In the following posts, we will go into detail on each workout. I’ll give you instructions on how to do specific exercises, explain which muscles are affected and suggest the number of repetitions you need to do in the beginning, in the secondary level and in the advanced level of the exercise.

Please read the descriptions of each exercise for proper form and execution and refer to the photos if you need a visual guide. Wherever possible, I have included alerts for those of you who need a modification due to a physical limitation.

Please know that modifications do not suggest weakness or inability. Modifications are given to keep movements safe and effective no matter what the health issue. Also, look for the ☺Take it to the Next Level notes. These are given so that as you progress, you can further challenge yourself.

If you haven’t lifted weights in a while, or never lifted weights before, go easy in the beginning to be safe. Start off with 1 to 3 pound weights and then as you progress you can increase your weights. As some muscle groups are stronger than others, you may want to try a variety of weights for the different exercises.

A good rule is that during the exercise program, your muscles should feel challenged but not struggling. If your muscles ache or your have cramps in your legs, this could be a sign of dehydration. Be sure to drink plenty of liquids, especially water.

Now, usually the day after your workout is when you can tell whether you lifted too much weight or just the right amount. The muscles that you worked may feel sore, this is a condition known as delayed onset muscle soreness (DOMS). It’s a natural response to exercise.

But if you experience pain in your joints during exercise, you may need to reduce the weight, reps, and/or sets. If your joints continue to be sore, I recommend consulting with your medical professional to find out what is causing the problem before it progresses.

Remember that your core is the center of your strength. By engaging your core with each exercise, you will build these central muscles that allow you to do so much. It’s a mind/body connection that will bring your workout to a whole new realm.

Keep in mind that as you diet to burn fat and exercise to build muscle, you may not see a big change in the scale when you step on. As we discussed in Explaining the Exercise Principles, Part 4, you are not just a number on the scale. Look at yourself in the mirror. If you like the changes that you are seeing, then you are doing something right.

Beware Of Saboteurs
Set your goals. Stick with them. Don’t let others try to sabotage your fitness program. Everyone has an opinion, so do you. The only opinion that really matters is yours.

When I first started going to the gym, I was told not to do cardio exercises and a whole bunch of non-solicited advice about what was best for me.

Now, whom should I listen to? Me, of course! I’ve found what works for me and I want to help other women find what works for them too.

There is always a “know it all” who criticizes what others do. I find them in most places I go, so I try to just smile politely or ignore them all together.

Listen, the better you look, the more inclined others may be to take you down a notch. Some may tell you that you look great while others may say you look too thin. People tend to feel a bit jealous when they see “one of their own” achieving a great feat. Don’t let anyone, be it a friend or foe, destroy your dream.

If you can encourage others to join you, bring them along, it’s always fun to have a workout partner. But don’t allow anyone to get in the way of your goals. Stay focused on what you want then make plans to achieve it.

Finally, let me say, my deepest hope is that you will enjoy doing these exercises and will use them to challenge yourself to a healthier lifestyle.

Remember, working out is something you are doing for yourself — for the one person who really does matter.

We value your opinion; start a discussion in the comment space below:

Welcome to Part 4 of Explaining the Exercise Principles. This post concludes the explanation of all 10 principles that are the foundation of my 30 Minutes to a New You exercise program.
{+}
In Part 1 I discussed the benefits of exercise, the amount of time needed to get results and the crucial element of training your brain for success. In Part 2 we covered the areas of exercise in my 30 Minutes to a New You program. How resistance training will work for you, the fun that can be had from aerobic exercise and the necessity for stretching before and after your daily workout.

Part 3 of Explaining the Exercise Principles began with your body’s center, the core. We discussed the benefits of a strong core and how it would beautify your body. We concluded that post by talking about the importance of a good night’s sleep.

In this post we will look at body image versus the number on the scale and why the amount you weigh is not the only indicator that exercise is working for you. We will close this post by talking about the most important and all-encompassing benefit of exercise. I’m talking about Empowering Beauty. Read on to find out how.

9. Look at the mirror, not at the scale–muscle weighs more than fat.
All too often, we judge our physical health by how much we weigh. What a mistake! The number on a scale will only give you a limited assessment of what your physical health really is. Your body weight is comprised of the weight of your bones, organs, muscles, connective tissues, fluids and yes, fat. Do you know your body fat percentage?

Now, there are costly scales that calibrate fat, certified trainers that can perform skin fold tests, and sports performance labs that use dunk tanks for the most accurate body fat percentage assessment. Whew! Thankfully, there’s a simpler way to determine your body fat percentage.

Invest in a full-length mirror, you’ll enjoy seeing your entire body change as you progress through the 30 Minutes To A New You exercise program. Standing naked in front of your mirror, can you see your muscles below the surface of the skin? Some areas of a woman’s body naturally hold more fat than other areas so don’t be too critical. Will most women see cellulite on the backs of their thighs and their buttocks? Of course! Don’t be alarmed, you’re a woman!! What you need to be concerned with is the amount of muscle definition you see throughout your body.

The more you exercise the bigger your muscles will get. You will begin to lose fat but you may not see a big difference in the number on the scale. There are a couple of reasons for that.

• A pound of muscle is much smaller in size than a pound of fat. As you build muscle your body starts to look better before you see a significant change in the number on the scale.
• Right after a workout, you may even appear to gain weight. This is most likely caused from water retention, and will go away throughout the day.

What’s important is whether or not you are happy with the way you look and feel, and if you feel like you are improving your fitness and strength. Exercise works, and every minute of movement will benefit your health in some way. Weight loss through working out may be slower than you want, but its effects can last a lifetime.

So tell me this, are your clothes getting a little loose? Do you see the change in your muscle definition throughout your body? These are true signs that you are shedding the fat.

Remember, just because someone loses a lot of weight doesn’t mean that they are physically fit and weight loss alone does not constitute a healthy fitness plan.

Many women are underweight and find gaining weight as big a problem as others have at losing weight. A regular fitness program can benefit women of all sizes and shapes. Building muscle is important to offset diseases like Osteoporosis or arthritis. The stronger your muscles surrounding your bones and joints become, the less stress is applied to these vulnerable areas.

10. Exercise empowers the beauty in you.
The benefits of exercise go far beyond a beautiful physique. When you change your body, it changes your life.

Exercise helps to restore passion. I feel passionate about life and embrace each day as a blessing. I believe that exercise has empowered the beauty within me. The happiness that I feel from regular exercise transcends into the other parts of my life.

As you become more physically fit, your hormones will align in perfect balance. Did you know that food cravings can be the result of a hormonal imbalance? Regular exercise accompanied by a balanced diet will help to blow away the blues, for a happier you. Balanced hormones can help to put a little spark in your libido, too.

You’ll become smarter as your activity level increases. Exercise boosts brainpower by building new cells that control memory and learning. Don’t believe the myth that people who exercise are muscle heads and aren’t very smart, regular exercise stimulates every part of your body, including your mind.

Physical interaction and a greater interest in sex have been some positive side effects to exercise. The more active you become the better lover you will be. Read my post, Say Yes to Sex, to learn all the many benefits that sex provides.

Exercise will provide significant benefits to your lifestyle and can change the way you entertain yourself. You may discover that you’re spending less time in front of the television and more time engaged in physical activity.

Indulge yourself by going outdoors, taking a walk, riding your bike, or going out dancing. No matter what your favorite activity, you will find that exercise truly changes your life and will empower the beauty in you.

Start a discussion by leaving a comment below:

Part 1
Part 2
Part 3

Women’s fitness and health can be improved with a regular exercise program. Are you inspired to get in shape and motivated to get started? Okay ladies, I hear you loud and clear! Many of you have been writing to say that you’re ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30 Minutes To A New You exercise program to get you started. In previous posts we covered 30 Minutes To A New You Routines #1 and #2. Today, if you are ready we will begin Routine #3.

{+}

Note beside each—I have included the number of reps and sets that I recommend for best results. Also, included after each exercise is a challenge for you to take that exercise to the next level.

Remember: Before you begin any exercise program, you should consult your physician.

What you will need:
• An exercise mat.
• 3, 5, or 8 pound weights for working out.
• Plenty of water to keep you hydrated during your workout.
• You’ll also need a pair of good shoes or sneakers. Make sure they fit well and that your feet are not cramped but also are not slipping around inside the shoe. If your feet hurt, your workout will suffer.

First off, start by warming up your muscles. You can do this by jogging in place, jumping rope or doing some knee to elbow stretches. Then you need to stretch your muscles for at least 3 minutes, paying special attention to your breathing. Allow your body to get plenty of oxygen.

Fitness4Her encourages incorporating the Pilates principle of “Engaging the Core” into “ALL” Exercises. Engaging the core means to suck in your stomach by pulling in your core. In effect you draw your belly button into your spine, which contracts the transverse abdominals. The trans abs are the muscles that help to strengthen your back and give you a tighter, slimmer waist.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Exercise #1

This next exercise the Bent Over Row, is an excellent exercise to strengthen your back. Be sure to engage the core to pull in your transverse abs, these muscles form the girdle that protects your lower back, waist, stomach and pelvic area.

Bent Over Row—4 Sets, 15-20 Reps with each arm

Standing with your feet shoulder width apart, weights in both hands, slightly bend your knees, hinge on the hips, that means to bend at your hips rather than at your waist, pushing your butt back, and aligning your torso parallel to the ground. Keep the spine long and straight, shoulders reaching down your back, abdominals engaged, bring your arms perpendicular to the ground. So your torso is parallel and your arms are perpendicular, forming a “T.” Breathe in, exhale, flex both elbows and pull them up towards the ceiling, , inhale and extend your elbows bringing your arms back to your starting “T” position.

Take it to the Next Level by balancing on one leg, then switch legs. This act of balancing during the exercise works the core. Always perform equal sets and reps on both legs. Engage your core throughout this exercise.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Exercise #2

This next exercise, the Overhead Extension is one of the best exercises for developing your tricep muscles. The triceps are the main muscles in your arms. Running up the back of your arms and allowing movement of the forearms and hands. The tricep is so large it accounts for almost the entire mass of the arm.

Overhead Extension—4 Sets, 15-20 Reps

Standing with your feet hips width apart holding weights in both of your hands, wrists facing each other, slightly bend your knees with your pelvis tucked under so that your tailbone points down to the ground, almost as if you were moving to a sitting position, except stay standing. Stretch your arms up over your head. Inhale as you flex your elbows to lower the weights behind your head, exhale and extend your elbows back up, weights in the air.

Take it to the Next Level: Add a squat or increase your weights.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Exercise #3

The next exercise today, is the Alternating Biceps Curl. As the name implies, this exercise will work your biceps. Now ladies, don’t be frightened of this exercise. It won’t make you have big manly muscles in your arms. Developing your bicep muscles will give you the strength you need to carry things, play sports, hang on to a ski rope, or just give you sculpted, sexy looking arms.

Alternating Biceps Curl—4 Sets, 15-20 Reps with each arm

Standing with your feet hips width apart, your pelvis tucked under so that the tailbone points down to the ground, slightly bend your knees keeping your chest lifted, shoulders held down your back and weights in both hands with arms held at the sides, elbows at the waistline and wrists pointing forward, with an underhand hold on the weights. Breathe in, exhale, flex the elbows to bring your right arm up to your shoulder, inhale and extend your elbow to lower the weights back to the starting position then repeat with the opposite arm.

Take it to the next level: Add a lunge and switch legs every other set. Or for a variation, place both weights in one hand and do a unilateral biceps curl.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Exercise #4

This exercise, Side Lying Leg Lift, helps to strengthen and tone your outer thighs and butt by working the glutes. Exercises like these will smooth out your upper thigh area and eliminate the excess fat at the top of your thighs, sometimes referred to as “saddle bags.”

Side Lying Leg Lifts—2 Sets, 8-10 Reps with each leg

Keep your core engaged throughout this exercise. Only 2 sets to do, so concentrate on good form rather than going fast. Lying on your right side with forearm on the mat, shoulders pulled down away from your ears, meaning don’t have your shoulder in a shrugging position. It should feel relaxed with your elbow directly below your shoulder, now inhale and lift your right leg up with ankle flexed, toes pointing upward, don’t point your toes. Exhale, lower your leg back to the mat with your ankle extended now and toes pointed.

Take it to the next level by using an ankle weight and lift leg as high as you would without an ankle weight while maintaining proper form. Keep core engaged!

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Exercise #5

This exercise, the Pilates Roll Up is a great challenge for your abs. Some people claim that one Pilates Roll Up is equal to 6 crunches when it comes to achieving a flat stomach.

Pilates Roll Up—3 Sets, 15-20 Reps

Lying supine, or with your back on a mat, your knees bent and feet flat on the floor shoulder width apart. Now imagine that you are drawing in your navel towards your spine and press your lower back down towards the mat. Keep your spine long and straight, your chin level and your shoulder blades and back of the ribcage on the mat. Your lower back on the mat, arms at your sides with your palms facing in towards your body.

Inhale bringing your arms perpendicular to the ceiling, as if you are reaching towards something. Now, exhale bringing the chin towards the chest and rolling the upper body off the mat, inhale and continue to roll forward, exhale lengthen your spine and roll back down to the mat one vertebra at a time. Keep your feet on the floor throughout the movement.

Take it to the Next: Level Fully extend the knees pointing the toes away from the body. Rolling up, keep the heels on the floor throughout the movement.

Lying on the mat. Allow your body to cool down, giving your mind and body a chance to connect. Listen and your body will tell you what it needs. Stretch your muscles for about 3 minutes and enjoy this time. It feels sooo good to give those muscles the attention that they need.

30 Minutes To A New You is based on 3 days of strength training workouts, like the exercises we just completed, and 3 fun days of aerobic activity, which can be any sort of physical activity that increases your heart rate for 30 minutes.

Tomorrow, we’ll hit the street for a nice long walk or bicycle ride for 30 minutes. But, even if you are stuck inside on a treadmill, aerobic activities can be lots of fun. Just remember to stay hydrated and stretch before and after exercising.

You know, exercise is wonderful for losing weight and staying healthy. But in order to get the most out of your workout routine, it is important that you get enough rest each day to rejuvenate your body and restore your strength. Diet, exercise and adequate rest are the foundation of a healthy and happy lifestyle.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

I’m looking for fitness models of all sizes and shapes and would love to add your fabulous photo to my collection. All you have to do is send me a picture of you doing one of the “30 Minutes To A New You” exercises. Each month I will select different models for each new routine posted. This is a fun way to show off your modeling skills while helping others learn body-slimming exercise moves.

So, who’s going to be Fitness4Her’s Next Fitness Model?Could it be you? Click Here to view a list of “30 Minutes To A New You” upcoming exercises

 

Instructions for sending your photo:

Part 1
Part 2

Welcome to Part 3 of Explaining the Exercise Principles. In part one, I discussed the benefits of exercise, the amount of time needed to get results and the crucial element of training your brain for success. In part two I covered the areas of exercise{+} in my 30 Minutes to a New You program. How resistance training will work for you, the fun that can be had from aerobic exercise and the necessity for stretching before and after your daily workout.

In Part 3 we will discuss your core and the importance of adequate rest on the female body. Understanding your core is the foundation to Pilates techniques, which are incorporated in many of the exercises in the 30 Minutes to a New You program.

7. Your core is the center of your strength.
Do you long for a flat, firm stomach? By focusing on and strengthening your core, you can develop a sleeker, stronger physique like that of a dancer. My 30 Minutes To A New You program incorporates basic Pilates techniques in all exercises by maintaining focus on the core while exercising all other parts of the body.

So, just where is our core? The major core muscles are found in the belly and mid and lower back. They are appropriately called the core because they are literally in the center of the body.

Whether reaching across a table to clear the dishes, stretching to reach the upper shelf of a bookcase, or bending down to pick up a child, you utilize very small muscles in the body to keep yourself steady. Even the act of walking relies on core strength to stay upright.

Certainly the large muscles of the legs are working hard to propel your body forward, however the large muscles would not be able to do their job if not for those small muscles found throughout your torso, between your shoulders and your hips.

Pilates is a system of precise movements that strengthen your core to give you a firm, smooth, flattering, effect that will make you look 5 to 10 pounds thinner.

Pilates also helps to strengthen your back to encourage better posture. You can engage your core at anytime. The more it is engaged the stronger it will become. When you mentally engage your core muscles, they tighten and pull inward. That’s why Pilates is referred to as a total mind and body connection.

Many of my exercises are Pilates specific. Once you begin doing these on a regular basis, you’ll notice an improvement in your balance, coordination, flexibility, joint mobility and overall body strength.
The beautiful bonus that Pilates offers is the transformation of your body. Slim, sleek and sexy will illustrate the way that you look. Lithe and agile will describe the way that you move about. It’s no wonder that dancer’s have kept this secret to themselves for all of these years.

8. Rest and rejuvenation are crucial.
Getting your beauty sleep is not just a phrase. When a woman doesn’t get enough rest, it shows in her face. Inadequate sleep wreaks havoc on the complexion.

But more importantly, women more so than men, who don’t get enough rest, are at a greater risk of getting heart disease and diabetes. Females need far more sleep than males, yet the average woman gets only six to seven hours of rest each night.

A woman’s body requires rest. Rest and sleep provide an opportunity for the body to cleanse, repair, and rejuvenate on a deep cellular level.

Women’s roles as caregivers cause them to sleep less than men. As a rule, women tend to worry about finances and family relationships before falling off to sleep. This may cause you to sleep irregularly and wake up in the middle of the night.

It may surprise you to know that women are actually grumpier than men when they don’t get enough sleep. Indulge yourself in a good night’s sleep for the physical and mental health of you and your family.

Doctors have revealed that a good night’s sleep plays a big part in weight control. According to experts, there is a critical link between sleep deprivation and obesity. Americans are sleeping less than ever and are getting bigger than ever.

Take a warm bath or shower each night. Massage your body with lotion or take turns with your partner. This will help to relax you.

Make your sleeping environment as quiet and peaceful as possible. Limit the use of nightlights, clocks with lights, or outside lighting. These intruders of the night tend to cause disrupted sleep.

Stop eating for at least two hours before going to bed. This way your body’s energy can be used for healing and rejuvenation rather than digestion.

Avoid caffeine and sugar in the hours before you retire. Both of these stimulate the body and cause your heart, kidneys and lungs to work harder to process them. Even if a sweet treat helps you fall asleep, that sleep may be disrupted as your body works hard to digest the sugar.

Refrain from any stressful mental activity in the hours right before bedtime. Many times women, especially find it hard to fall asleep because they are worried about financial problems. Yet few men allow these worries to keep them awake. Try to relax at bedtime with a good book, some soothing music, enjoyable conversation or meditation instead.

Waking up in a pleasant way is just as important as getting a good night’s sleep. Instead of leaping out of bed prompted by the blaring sound of an alarm, change your wake up call to pleasant music or a soothing chime. Take a few minutes to stretch and breathe deeply. You’ve been blessed with another day to empower the beauty in you!

If you continue to have problems falling asleep or staying asleep, talk to your physician. If the problem persists, he or she may suggest a sleep study that can be performed at the hospital or sleep center. Medical sleep specialists observe your sleep and can better determine what is keeping you awake at night.

Start a discussion by leaving a comment.

Part 1
Part 2
Part 4

Are you inspired to get in shape and motivated to get started? Okay ladies, I hear you loud and clear! Many of you have been writing to say that you’re ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30 Minutes to a New You exercise program to get you started. My previous post covered the exercises in the 30 Minutes To A New You Routine #1. Today, if you are ready, we will move on to Routine #2.

{+}

Note beside each exercise—I have included the number of reps and sets that I recommend for best results. Also, included after each exercise is a challenge for you to take that exercise to the next level.

Remember: Before you begin any exercise program, you should consult your physician.

What you will need:
• An exercise mat.
• 3, 5, or 8 pound weights for working out.
• Plenty of water to keep you hydrated during your workout.
• You’ll also need a pair of good shoes or sneakers. Make sure they fit well and that your feet are not cramped but also are not slipping around inside the shoe. If your feet hurt, your workout will suffer.

First off, let’s start by warming up those muscles. You can do this by just moving around, making the bed, jogging in place, or jumping rope. What you don’t want to do is go from a sedentary position straight into exercising. Your muscles are sort of like a new pair of pantyhose, they need to be stretched a bit before putting them to work. So you need to stretch your muscles for at least 3 minutes, paying special attention to your breathing. Allow your body to get plenty of oxygen.

Fitness4Her encourages incorporating the Pilates principle of “Engaging the Core” into “ALL” Exercises. Engaging the core means to suck in your stomach by pulling in your core. In effect you draw your belly button into your spine, which contracts the transverse abdominals. The trans abs are the muscles that help to strengthen your back and give you a tighter, slimmer waist.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Exercise #1

Our first exercise today is the Push Up. This exercise will help to strengthen your arms, core, trans abs and front thigh muscles. You should even feel a tightening in your glutes, if you are getting the full effect of this exercise. Think about the muscles that you are working. This will give you that mind/body connection that it takes to really work those muscles for the full benefit.

Push-ups—4 Sets, 15-20 Reps

Kneeling on a mat in a modified plank position with your weight distributed on your elbows and knees. Inhale and lower your torso towards the mat, exhale and press your torso back up. Keep your shoulders pressing down your back, abdominals engaged, and hips in line with your shoulders, ribcage and knees. All the while engaging your core.

Take it to the next level: Do a full push-up to work your chest, back, arms and core. This means that instead of being in a modified plank position, you will need to have your weight distributed on your hands and toes, lowering your entire body down, in one fluid motion. Try not to jerk or bend your body when doing a full push up. The emphasis should be on your arms, legs and torso, don’t bend at the waist when doing a full push up.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Exercise #2

This exercise, the Shoulder Bridge, works your abs and your hamstrings. Keep your core muscles engaged by mentally commanding your stomach muscles to draw inward, as you press your lower back down onto the mat.

Shoulder Bridge—4 Sets, 15-20 Reps

Lying supine on a mat, or rather lying on your back on a mat, bend your knees and place your feet hips width apart, arms extended by your sides, palms facing downward, elbows extended with your shoulder blades reaching down your back. Draw your navel inward towards your spine and press your lower back down towards the mat keeping your chin level. Inhale, lift your hips away from the mat by rolling up one vertebra at a time, exhale return your hips to the mat again rolling one vertebra at a time. This should be a slow fluid movement. You might want to practice lowering and raising your spine in this slow-motion movement to get the hang of it.

Take it to the next level: Add a chest press, working your core and balance. Lower one vertebra onto the mat at a time, like a string of pearls, lower your back until you are touching the floor. This should be a gradual fluid movement, practice this technique until it feels natural to you.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Exercise #3

This next exercise, Pilates Single Leg Stretch, is excellent for strengthening your abs and your back. Keep your core muscles engaged and envision the muscles that you are using. This mind/body connection will give you optimum results.

Pilates Single Leg Stretch—4 Sets, 5-10 Reps each side

Lie on center of mat with knees bent toward chest. Lift head, neck and shoulders, curling chin toward chest. Inhale as you draw left knee toward chest, placing left hand on left ankle and right hand on left knee. Extend right leg about 45 degrees to floor. Continuing to inhale, switch legs and arms, extending left leg while hugging right leg toward chest. Repeat, exhaling for 2 counts. Do 5 to 10 reps per side.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Exercise #4

This exercise, the Lunge with weights, strengthens the core muscles. Try to work slowly and with good form, rather than attempting to race through this exercise. Concentrate on the muscles that you are working.

Lunge with weights – 4 Sets, 10 reps alternate side

Hold two dumbells in your hands by your sides. Step forward with one leg and lower your upper body down, bending your leg (don’t step out too far). You should have about two to two and a half feet between your feet. Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground. Push up and back and repeat with the other leg or do all the reps with one leg then switch.

The farther forward you step, the more the glutes and hamstrings you will use (closer works the quads more, just don’t go too close). It is very important to keep your upper body vertical. Go down until your bottom knee almost touches the ground. Think about sitting back when doing these. This will prevent you from leaning too far forward. It is best to do this exercise all on one leg without standing up each time. Stepping forward can overstress your knee. Simply do all your reps on one leg then switch legs and do all your reps on the other leg.

NOTE: Leaning forward on the way down can cause you to lose your balance and can place unnecessary stress on your back. Always strive to keep your upper body vertical. Do these in a mirror or in front of a horizontal bar or table (so that your abdomen will hit the bar or table if you lean forward) and be sure to focus on sitting back during the descent.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Exercise #5

This next exercise the Pilates 100 is an excellent exercise to strengthen your back and flatten your stomach, for the long lean look of a dancer’s body. Keep your core engaged!

Pilates 100 – 10 Full Breaths

Lying supine or on your back on a mat with your legs in tabletop position, which is to hold the legs up, bent at the knee with shins parallel to your body like a tabletop. Now, draw the navel inward towards your spine and press your lower back down towards the mat. Keep the spine long, chin level, shoulder blades on the mat, back of the ribcage on the mat, and your lower back on the mat, arms extended with palms down by your sides. Breathe in, and then exhale and roll your upper body off the mat, looking down towards your navel, exhale for a count of five, pumping your arms up and down.

Take it to the next level by extending your legs, toes pointing to ceiling or extend legs, hips extended to about a 45-degree angle with toes pointed. Be sure to keep squeezing the inner upper thighs together.

–
Exhale and rise to a sitting position. Raise your right arm, bend at elbow, now pat yourself on the back—you’ve just completed a full session of my 30 Minutes To A New You exercise program. Stretch your muscles for about 3 minutes following your exercise routine.

Take a walk after a healthy lunch or dinner. Try to make a point of being more active all throughout the day in addition to your 30 minutes of exercise. This will strengthen your cardiovascular system and speed your weight loss results.

Allow yourself to enjoy life and be grateful for all that you have. Be good to yourself, by eating delicious, nutritious foods, exercising regularly and getting a good night’s sleep. You’ll be healthier and more productive when you treat your body right.

30 Minutes To A New You is based on 3 days of strength training workouts, like the exercises we just completed, and 3 fun days of aerobic activity, which can be any sort of physical activity that increases your heart rate for 30 minutes.

Tomorrow, we’ll hit the street for a nice long walk or bicycle ride for 30 minutes. But, even if you are stuck inside on a treadmill, aerobic activities can be lots of fun. Just remember to stay hydrated and stretch before and after exercising.

You know, exercise is wonderful for losing weight and staying healthy. But in order to get the most out of your workout routine, it is important that you get enough rest each day to rejuvenate your body and restore your strength. Diet, exercise and adequate rest are the foundation of a healthy and happy lifestyle.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

I’m looking for fitness models of all sizes and shapes and would love to add your fabulous photo to my collection. All you have to do is send me a picture of you doing one of the “30 Minutes To A New You” exercises. Each month I will select different models for each new routine posted. This is a fun way to show off your modeling skills while helping others learn body-slimming exercise moves.

So, who’s going to be Fitness4Her’s Next Fitness Model?Could it be you? Click Here to view a list of “30 Minutes To A New You” upcoming exercises

Instructions for sending your photo:

Part 1
Part 3