Mobile  |  About us  |  Photos  |  Videos  |  Subscriptions  |  RSS Feeds  |  Today's Paper  |  Classifieds  |  Contact Us
The Daily Star
SUNDAY, 20 APR 2014
07:00 AM Beirut time
Weather    
Beirut
21 °C
Blom Index
BLOM
1,214.01down
Lifestyle
Follow this story Print RSS Feed ePaper share this
Exercises to get you in shape before summer ends
A+ A-

BEIRUT: As summer season hits full swing personal trainer Rami Berjawi told The Daily Star six easy workouts to do from home to get the toned body you want before putting on a bathing suit and hitting the beach.

Berjawi recommends working out three times a week or more for an hour each session to see results before the summer is over.

He emphasizes proper form over repetitions to get the best results and avoid hurting yourself.

After that, Berjawi says people should have realistic goals to match their workout. Six-pack abs don’t come overnight, but a tighter stomach is something that anyone can get with some effort.

New exercisers can expect to lose around a half kilo of fat per week, but only if paired with a healthy diet

“Exercise without paying attention to food is not very efficient. And the other way around: If you are dieting without doing sports it’s kind of useless as well,” he said.

THE PLANK

Body position: Hold your body up with your forearms on the ground, back straight, elbows shoulder width apart. Your body should form a straight line from head to ankles and feet together.

Routine: Hold your body in a plank for 20 seconds each repetition and do three sets, add 10 seconds each set.

Muscles worked: Abs and core muscles.

Difficulty: Easy.

SQUATS

Body position: With your feet slightly wider than shoulders, feet pointed slightly out and hands across your chest, remember to keep your back straight and chest out.

Routine: Squat down until your knees are at a 90 degree ankle and then back up, 3 sets of 12 repetitions.

Muscles worked: Legs, lower body.

Difficulty: Easy.

DIPS

Body position: Hold yourself up with your arms shoulder width apart on two chairs with your legs out in front of you.

Routine: Dip yourself down until your arms are almost parallel to the floor. Do three sets of 10 repetitions.

Muscles worked: Triceps.

Difficulty: Moderate.

Make it harder: Put your feet on another chair.

Make it easier: Bend your knees.

ARM AND LEG PUSH-UPS

Body position: Push-up position, back straight, arms shoulder width apart.

Routine: Alternate bringing your knees toward your head and continuously repeat the movement. Three sets of eight to 12 repetitions.

Muscles worked: Abs and core muscles.

Difficulty: Intermediate.

INVERTED PUSH-UP

Body position: With your feet on a chair get in push-up position with your weight shifted forward.

Routine: Do push-ups from this position. Twelve repetitions maximum to avoid getting dizzy.

Muscles worked: Back and shoulder muscles.

Difficulty: Advanced.

Make it harder: Put your feet high up on a wall.

Make it easier: Bend your knees.

LUNGES

Body position: Standing up.

Routine: Lunge forward with one leg, bringing your knee almost to the ground, but making sure your other knee doesn’t pass your foot. Do three sets of 10 repetitions. One repetition is lunging with each leg.

Muscles Worked: Quads and butt muscles.

Difficulty: Easy

Berjawi works at Fitness Zone in Hamra and can be reached at 70-961-678.

 
Home Lifestyle
 
     
 
Advertisement
Comments  

Your feedback is important to us!

We invite all our readers to share with us their views and comments about this article.

Disclaimer: Comments submitted by third parties on this site are the sole responsibility of the individual(s) whose content is submitted. The Daily Star accepts no responsibility for the content of comment(s), including, without limitation, any error, omission or inaccuracy therein. Please note that your email address will NOT appear on the site.

comments powered by Disqus
More from
Stephen Dockery
 
 
Marky’s cheesesteaks offer a taste of Philly
 
 
Demo for fugitive Assir held in Downtown Beirut
 
 
Bliss’ Gift Mania fills long-neglected niche market for collectibles
 
 
ISF: HRW abuse report not reflective of police conduct
 
 
HRW: World should act on Lebanon police abuse
Advertisement


Baabda 2014
Advertisement
Follow us on Facebook Follow us on Twitter Follow us on Linked In Follow us on Google+ Subscribe to our Live Feed
Multimedia
Images  
Pictures of the day
A selection of images from around the world- Saturday April 19, 2014
View all view all
Advertisement
Rami G. Khouri
Rami G. Khouri
Why Israeli-Palestinian talks fail
Michael Young
Michael Young
Why confuse gibberish with knowledge?
David Ignatius
David Ignatius
Echoes of 1914 characterize the Ukraine crisis
View all view all
Advertisement
cartoon
 
Click to View Articles
 
 
News
Business
Opinion
Sports
Culture
Technology
Entertainment
Privacy Policy | Anti-Spamming Policy | Disclaimer | Copyright Notice
© 2014 The Daily Star - All Rights Reserved - Designed and Developed By IDS