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Slim Without the Gym: Sculpting Moves for Your Fitness Type

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If You Like Swimming

Focus on: Working your shoulders, arms, core, and hips with strength and balancing moves.

The payoff: Better endurance and proper form, as well as a smoother stroke and more powerful kick.

What you'll need: A resistance tube or band.

1. Stroke Reps

Targets shoulders, chest, outer and mid back, triceps

Tie a resistance band around a stable object, such as a bedpost, at waist height. Hold one end in each hand; extend arms forward. Take a step back, so there's some tension on the band. Bend 90 degrees from waist and slowly pull both hands toward hips until palms face ceiling. Hold at highest point for 2 counts and slowly return to start. Do 10 to 20 reps.

2. High Five

Targets chest, upper back, triceps, abs, obliques, hips

Begin in a full push-up position, hands aligned under shoulders, legs extended behind you. Lift left hand and rotate body to the left until left hand points to ceiling, forming a T shape with your body, balancing weight on edges of feet and right hand. Return to start and repeat on other side. Do 5 to 10 reps.

3. One-Legged Triceps Extension

Targets arms, core, hip flexors

Stand on the resistance band with right foot, holding other end of band in both hands with elbows close to ears and knuckles touching behind head. Extend arms toward ceiling; at the same time, lift left knee until left foot is next to right calf. Engage your abs to help maintain balance, and hold for 3 counts. Slowly lower foot and hands together; do 10 to 20 reps. Switch sides and repeat.

Next:  If You Like Biking


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3/2/2012 03:10:14 AM Report Abuse
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