SPECIAL OFFER: - Limited Time Only!
(The ad below will not display on your printed page)
You don't have to lift a lot of heavy metal to get jiggle-free arms and shoulders. Research has shown you can boost muscle strength by up to 30 percent in six weeks with resistance bands. "The bands provide all the resistance you need on both the upward and downward phase of the exercise," says physical therapist Todd Ellenbecker, coauthor of Strength Band Training (Human Kinetics, 2005).
Bonus: The arm, chest, shoulder, and upper-back exercises here also tone your abs by incorporating a stability ball or balancing element. Do two or three sets of 10 to 12 reps per move. Try the workout twice a week and you'll be showing off an ultra-toned upper body.
Fitness Focus: Shoulders
Q&A: What's the best way to target annoying bra bulge?
"I like the kneeling external rotation, which zeroes in on the mid to upper back," says Todd Ellenbecker. "It's also great for the rotator cuff."
Target your lower body with this quickie workout. "Since the muscles of the lower body tend to be stronger, use thicker or heavier resistance bands," says physical therapist Todd Ellenbecker.Minute 0:00-1:00 Band Bridge
|Tennis||Shoulders, biceps, triceps, upper back||648 (singles ) 405 (doubles)|
|Volleyball||Biceps, triceps, upper back, chest||243 (indoors); 648 (beach)|
|Cross-Country Skiing||Upper back, chest, triceps||567 (light effort); 700 (vigorous effort)|
|Swimming||Chest, upper back, shoulders, arms||486 (leisurely); 648 (moderate effort)|
|Rock Climbing||Shoulders, arms, chest, back||648 (rappelling); 891 (ascending)|
*All calorie counts are based on a 135-pound woman.
Originally published in Fitness magazine, November 2005.