The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (19 page)

Strengthens and shapes the butt, thighs, and calves.

Variation 1:
While sitting against the wall, lift your heels and hold for 5 seconds. Return to the starting position. Repeat. Work up to longer holds as you get stronger.

Variation 2:
While sitting against the wall, extend your left leg. Do 4 outward circles and then 4 inward circles with that leg. Return to the starting position, and repeat with the right leg.

Shapes and strengthens shoulders, biceps, and triceps.

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.

1.
With a weight in each hand or with your hands in fists, stand straight with your feet shoulder-width apart. Hold your arms out in front of you at chest height as though hugging someone (your closed fists are facing you).


2–3.
Working from your elbows, open your arms, then, still working from the elbows, bring your arms back to the starting position. Think of your elbows as the hinges of a door that’s opening and closing. Each out-and-in movement is 1 rep.

Strengthens and sculpts the shoulders and arms.

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 both arms as you raise them toward the ceiling. Feel the muscles under both arms contract as you do so. When your arms are straight overhead, rotate your hands and arms away from your body.


3–4.
In one fluid motion, keep your arms straight as you slowly move both arms behind you and down. Without stopping, continue to move your arms down and around until your elbows are at your hips and bent at 90 degrees, palms facing up. Return to the starting position. This is 1 rep.

Strengthens and sculpts shoulders, biceps, and triceps. This is the dry dock version of the breaststroke.

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.

1.
With a weight in each hand, stand with your legs shoulder-width apart. Hold your hands in front of you at chest height, with your elbows bent as though hugging someone but your palms facing away from your chest.


2.
In one continuous motion, open your arms and pull your elbows behind your shoulders as though doing the breaststroke. Squeeze in your shoulder blades and contract the backs of your arms to intensify the movement.


3–4.
Bring your bent arms down, around, and, in a circular motion, toward your waist, as you move toward the starting position. This is 1 rep.

Strengthens and flattens upper and lower abdominal muscles, sculpts and strengthens the legs, and improves flexibility and function in hip joints.

1.
Lie on your back on the floor. Prop yourself up on your elbows and press your forearms and palms firmly into the floor, fingertips facing forward. Squeeze your shoulder blades together to keep your chest lifted. Your legs are straight, your feet are flexed, and your legs are hip-width apart. Lift your legs off the floor about 4 inches.


2–3.
Opening and closing your legs, slowly beat your heels together without actually letting your heels touch. These movements should be fluid; don’t stop between beats (1 beat is 1 rep).

Variation:
If you have mastered the basic move, try this more difficult variation. When your legs are lifted off the floor, flex your feet and do 1 small circle inward with both feet, followed by 1 small circle outward (this is 1 rep).

Sculpts and strengthens upper and lower abdominal muscles. Improves flexibility and function of the hip and knee joints.

1.
Lie down on your back on the floor. Prop yourself up on your elbows and press your forearms and palms firmly into the floor, fingertips facing forward. Squeeze your shoulder blades together to keep your chest lifted. Bend your knees and open them to either side. Press the bottoms of your feet together. Tighten your abdominal muscles. Lift your feet off the floor about 4 inches.


2.
Still pressing the bottoms of your feet together, extend your legs until they are straight, then flex your feet at the point where you can no longer keep the bottoms of your feet pressed together.


3.
Separate and extend your straightened legs wider than hip-width apart. Make sure that your tight abdominal muscles are holding you in position so you don’t strain your back.


4.
Bring your heels back together. Bend your legs and press the bottoms of your feet together as you return to the starting position (1) to complete 1 rep. Your legs will still be hovering about 4 inches off the floor. These movements should be fluid. Don’t stop between reps.