Upper Body Shape-Up

Description

This new fusion of strength, yoga and Pilates moves is guaranteed to give you a stunning upper body – without using a single gym machine. You’ll target your arms, chest, shoulders, and back with these four simple moves. Plus, as you get stronger, you’ll improve your posture. June Kahn created this workout exclusively for Shape Magazine. Do 1 set of each move in the order listed (resting no more than 30 seconds between sets, if necessary). Finish by stretching. To increase the challenge, do a second set of each move. You will need a small towel and a set of 3-5 pound dumbbells.

Exercise Routine

	Warm Up Do 10-12 forward and backward shoulder rolls then the same number of large arm circles. Do 10-12 forward and backward shoulder rolls then the same number of large arm circles. (less) Routine: Not available
	Sliding Mermaid 1. Sit on a bare floor or edge of a mat with a small towel folded flat close to your left side. Bend left leg in front of you and right leg behind you so both legs rest on the floor. Balance body weig...1. Sit on a bare floor or edge of a mat with a small towel folded flat close to your left side. Bend left leg in front of you and right leg behind you so both legs rest on the floor. Balance body weight evenly so hips are squared. 2. Place left hand on towel, fingers pointing left, elbow straight but not locked. Extend right arm overhead, palm facing left, and pull abs in. 3. Inhale and, keeping both sides of butt on floor and torso elongated (don’t crunch forward or to side), lean over and slide left hand as far as you can away from your body. 4. Exhale and pull down on towel as you pull left hand toward body and rise up to starting position. %. Switch sides to complete exercise. (less) Routine: Set 1: 10 reps
	Forearm Plank Lift 1. Holding a 3-5 pound dumbbell in your right hand, lie on your left side and prop up your body on your left forearm, elbow aligned under shoulder, palm flat. Bend left leg and extend right leg so onl...1. Holding a 3-5 pound dumbbell in your right hand, lie on your left side and prop up your body on your left forearm, elbow aligned under shoulder, palm flat. Bend left leg and extend right leg so only inside of foot rests on floor. 2. Pull abs in and lift hips so your body forms a straight line from head to right foot. Let right arm hang in front of you, palm facing body. 3. Holding this position, lift right arm in front of chest toward ceiling until it’s aligned over shoulder. 4. Lower right arm toward floor again. 5. Switch sides to complete exercise. (less) Routine: Set 1: 10 reps
	Push-Pull Push-Up 1. Get in bent-knee push-up position, hands aligned under shoulders, tops of feet on floor, so torso forms a straight line from head to knees. 2. Contract abs and, keeping elbows close to torso, be...1. Get in bent-knee push-up position, hands aligned under shoulders, tops of feet on floor, so torso forms a straight line from head to knees. 2. Contract abs and, keeping elbows close to torso, bend arms to lower chest toward floor. 3. Straighten arms as you press up to starting position, then sit back on your heels and extend arms in front of you. 4. Shift forward to return to starting position. (less) Routine: Set 1: 10 reps
	Diagonal Shoulder raise 1. Holding a 3-5 pound dumbbell in each hand with arms at sides and palms facing forward, kneel on floor, tops of feet down. Tighten abs, lift chest and relax shoulders. 2. Pull shoulder blades down ...1. Holding a 3-5 pound dumbbell in each hand with arms at sides and palms facing forward, kneel on floor, tops of feet down. Tighten abs, lift chest and relax shoulders. 2. Pull shoulder blades down and together, then lift arms out to diagonals in front of you to shoulder height, palms facing. 3. Lower arms to start position. (less) Routine: Set 1: 12 reps