Wednesday, June 2, 2010

Armpit Flab

Yep, I said it. And we're going to talk about it. (Well, actually, I'm going to talk and you're going to listen... or read. My idea of a perfect relationship!)
Got that uber-cute strapless summer dress in mind? That one hanging in your closet, mocking you? No more cardigans and cover ups, ladies, I have the perfect moves to get rid of that unsightly chub.

1. Prone Pec Fly
- Begin by lying on your back (prone) on a flat bench w/ a barbell in each hand. Start out with lighter dumbbells so you can get the form down.
- Extend arms out to each side, bend elbows slightly in order to take pressure off the wrists. (see photo)
- Bring arms up and together to meet above your chest. Go slowly in order to control movement and stability. Try 10 reps, rest, and continue with 3 sets.
- Want to kick it up a notch? Try this flab- blaster on a stability ball rather than a bench. Instant core- action!

2. Single Arm Dumbbell Row
- Start with a fitness bench and a dumbbell. Place left hand on bench and dumbbell in your right. Hinge at your hips and face your body down looking toward the bench below you. Keep a slight arch in your back by drawing your core in tightly.
- Begin with the dumbbell extended straight down, right arm straight. Bring it up by bending your elbow straight up towards the ceiling. Make sure to keep it tracking at your side rather than out like a chicken wing.
- Do 10 reps, then switch to the other side for 10 reps. Alternate for a total of 3 sets.
- Reps should keep a tempo of 2 seconds up, hold for 2 seconds, then 2 seconds down. (2-2-2)

3. Narrow Push Up (aka Triceps or Military Push up)
- Let's get back to the basics, shall we?
- Remember to keep your hips at the same height as your shoulders. No slopping lower back, ouch!
- Instead of placing your hands out from your shoulders, place them just under your shoulders. When you lower yourself down, keep your elbows in tight by your sides.
- Try 10 reps. If you're having trouble keeping your hips up, drop from your toes down to your knees. I'd rather have you complete more reps on your knees with proper form than less reps on your toes with crappy form. Agree? (just nod your head, yes)

* One small note: While doing repetitive exercise in order to combat "strapless dress armpit flab" please consider the fit of this specific dress. Are the "girls" a bit too snug? Did you wear this dress a few years ago, before putting on a few lbs or changing up a workout routine? We all carry weight and muscle differently, so keep in mind the option of shopping for a new dress or getting in touch with a good seamstress.

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