The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (17 page)

Lifts the butt, shapes the legs, improves balance, and strengthens upper-thigh muscles.

1.
Stand in front of your exercise step. Place your left foot on the step, pressing your heel into the step. Keep your right foot on the floor behind you. (If you have knee problems, do this exercise without using the exercise step. If you have poor balance, hold on to a wall or chair for greater stability.)


2.
Straighten your right leg and lift it to the point where you can feel your butt contract. Hold that position. Keep your butt tight and lifted.


3.
Tightening your abdominals and not allowing yourself to wobble, slowly pulse your right leg slightly higher while keeping your butt and abdominal muscles tight. Do 8 pulses with your right leg, and then return to the starting position.

Switch legs and repeat the exercise.

Variation:
When you are proficient at doing Stair Step-Ups, add this more difficult variation. Instead of pulsing the extended leg up and down, draw 4 small circles to the right in the air with your toes. Reverse the direction and draw 4 more small circles to the left. Switch leg positions and repeat the exercise.

Lifts the butt, shapes and strengthens the legs and inner thighs, and improves balance.

1.
Place your left foot on an exercise step, pressing your heel into the step. Lift your right leg up to the point where you can feel your butt muscles contract, then cross your right leg behind your left leg, reaching through your toes.


2.
Holding your abdominal muscles in tight and, not allowing yourself to wobble (hold on to a chair if you need to), slowly bend and straighten your
left
leg (this is 1 rep).

Switch legs and repeat the exercise.

Lifts the butt and strengthens the thigh muscles. A great knee strengthener if done properly.

1.
Place your left foot on the exercise step. Keep your right foot flat on the floor. Turn out both feet. (If you have knee problems, you can do this exercise without using the step.)


2.
Bend both knees into a comfortable squat position. Your ankle bones should be directly in line with your knees to prevent knee problems.


3.
Lower yourself into a deeper squat until you feel your butt muscles contract. Hold at the lowest point you can manage, then pulse your legs up and down 1 to 2 inches (a single up-and-down movement is 1 rep). Your hamstrings should feel as if they’re “on fire.” This is a small, controlled movement.

Switch legs and repeat the exercise.

Variation:
Once you feel strong enough, try this more difficult variation. Lift the heel of the foot that is not on the step while you pulse up and down with both legs (this is 1 rep).

Great for flexibility and range of motion in the shoulders.

1.
Stand up straight with your legs shoulder-width apart. Hold both arms at chest height, with your upper arms parallel to the floor, elbows bent at 90 degrees, and palms facing toward you. Keep your chest open and lifted on all movements. Your chin stays parallel to the floor and should not jut forward.


2.
Straighten your right arm as you raise it toward the ceiling, feeling the muscles under your arm contract. When your arm is straight overhead, rotate your hand and arm away from your body.


3.
In a fluid motion, keep your right arm straight as you slowly move it behind you and down. This movement should feel as if you are reaching over and behind the passenger seat of your car.


4.
Without stopping, continue to move your arm down and around until your elbow is at your hip. Return to the starting position. This is 1 rep.

Enhances upper-arm shape and strength.

You can use 1- to 3-pound hand weights or perform this exercise without weights. Don’t use weights if you have shoulder injuries or feel any shoulder pain as you do the exercise.

1.
Holding a weight in each hand, stand up straight with your legs shoulder-width apart. With your palms up, bend your arms, keeping your elbows at chest height as though resting them on an imaginary table. If you’re not using weights, hold your palms open and facing toward you.


2–3.
While keeping your elbows at chest height (try not to lower them), do 4 basketball-size outward circles with your forearms. Without stopping, reverse direction and do 4 inward circles.

Strengthens shoulders, chest, biceps, and triceps. Improves posture and increases shoulder mobility.

You can use 1- to 3-pound hand weights or perform this exercise without weights. Don’t use weights if you have shoulder injuries or feel any pain during the exercise.

1.
Holding a weight in each hand, stand with your legs shoulder-width apart. Turn your palms down and hold both arms straight out at chest height, parallel to the floor. If you’re not using weights, make fists and turn your palms down.


2–3.
Keeping your left arm at shoulder height, lower your right arm to your right thigh, then, without stopping, raise your right arm to shoulder height and lower your left arm to your left thigh (this is 1 rep). Don’t stop between reps.