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From msnbc.com The Fit List

By Gina Lombardi

Although we’ve moved our clocks ahead an hour and daylight stays with us a little longer, you still may find yourself doing the same old dark workouts inside the gym. So why not spring forward — right out the door. Taking your workout outside this spring can recharge your batteries and give you a renewed enthusiasm for exercise.

But first, keep some pointers in mind. When transitioning your indoor workout outside, take things a little slowly at first. Aside from bumps in the road and slippery surfaces to watch out for, you don’t want to overdo it the first time you head for the hills or rough terrain. On the elliptical or treadmill machines in the gym you can manipulate the incline and resistance, but outdoors you are at the mercy of Mother Nature, so you may have to adjust your speed or intensity accordingly. Of course, when heading outside also be sure to bring lots of water and wear sun block and dress in moisture-wicking layers of clothing that you can peel off as you warm up.

And if you’re looking for an entirely new outdoor workout to kick off spring, here’s one of my favorites:

*Warm up. Start off with 5 to 10 minutes of walking, light jogging, jumping jacks or jumping rope. Then perform the following series of exercises all the way through and, if you’re up for more, repeat two to three times.

*Jack squats. Squat down while clapping your hands above your head. Bring your arms to the side when standing up. Repeat 20 times.

*Push-up combo. Do 10 push-ups with your hands on a wall or tree, then 10 with your hands on a bench, then 10 with your hands on the ground.

*Jumping jacks or jump rope. Go for 3 minutes.

*Walking lunges. Start standing tall and then lunge forward with your right leg until your thigh is parallel to the ground. Bring your left leg up as you stand tall and then repeat on the opposite leg. Do 15 reps with each leg.

*Planks. Rest your forearms on the ground and lift up on your toes so that your body is parallel to the ground. Elevate one leg up behind you for 30 seconds, then switch legs for another 30 seconds.

*Mountain climbers. Crouch down with your hands on the ground in front of you. Extend one leg back and place one knee in toward the chest, then quickly switch. Repeat for 20 reps each side.

*Standing side crunches. Stand with your hands clasped behind your head, elbows pointing out to the sides. Bring your left knee up and your left elbow down so that they meet at waist level. Return to the starting position and quickly repeat on the right side. Alternate for a total of 20 reps.

*Jogging, running, jumping jacks or jump rope. Go for 3 minutes.

*Sitting V-crunches. Sit on the edge of a bench and grab the back of the seat with both hands. Lean back at a 45-degree angle and extend your legs out in front of you. Then bring your knees into the chest for 20 reps. (No bench? Start by sitting on the ground and placing your hands behind your butt.)

*One-leg squats with forward reach. Balance on your left leg with your right leg slightly behind you. Reach forward with your left hand and touch the ground. Stand and repeat for 15 reps. Then switch sides for 15 reps.

*Power walking, jogging, running, jumping jacks or jump rope. Go for 3 minutes.

*Cool down. Walk slowly for 5 minutes. Then stretch your entire body. Place an emphasis on calm yoga-style breathing while you enjoy the scenery of the great outdoors.

From yogajournal.com

Kapotasana

Step by Step

Kneel upright, with your knees slightly narrower than hip width apart and your hips, shoulders, and head stacked directly above your knees. With your hands, press down against the back of your pelvis.

On an inhalation, tuck your chin toward your sternum and lean your head and shoulders back as far as you can without pushing your hips forward. Firm your shoulder blades against your back and lift the top of your sternum. When your chest is maximally lifted, gradually release your head back.

Before you arch all the way back and place your head and hands on the floor, bring your palms together in front of your sternum in Anjali Mudra. Then separate your hands and reach them overhead toward the floor behind you. Bring your hips forward enough to counterbalance the backward movement of the upper torso and head. Keep your thighs as perpendicular to the floor as possible as you drop back. Place your palms on the floor, fingers pointing toward your feet, then lower your crown to the floor as well.

Press your palms, lift your head slightly off the floor and raise your hips, opening your front groins as much as possible. Lifting your pelvis as much as possible, lengthen and extend your upper spine and walk your hands to your feet. As you do, lower your forearms to the floor. If possible, grip your ankles (or, if you’re very flexible, your calves). Draw your elbows toward each other until they’re shoulder width apart, and anchor them firmly on the floor. Extend your neck and place your forehead on the floor.

Take a full inhalation to expand your chest. Then, exhaling softly but thoroughly, press your shins and forearms against the floor; as you do, lengthen your tailbone toward the knees and lift your top sternum in the opposite direction.

Hold the pose for 30 seconds or longer, further expanding the chest with each inhale, softening the belly with each exhale. Then release your grip, walk your hands away from your feet, and push your torso back to upright with an in hale. Rest in Child’s Pose for a few breaths.

From shapefit.com

Exercise Advice: Position yourself on the lat pulldown machine and grab the bar with an underhand grip with your hands about shoulder width apart. Simply pull the bar straight down in front of you until it is about even with the middle of your chest. Slowly return the weight to the start position and repeat.

Here are two great exercises for working those glutes!

From bodybuilding.com

Butt Lift (Bridge)

Tips: Lying on your back with your knees bent, lift your hips off the floor while keeping your back straight. Remember to keep your glutes tight!

Tips: While on the floor on all fours, extend one leg and with the foot cocked to a point that places it in line with the head. Then raise it to a 45-degree angle with the foot elevated above the head. The key to maximum results is to concentrate on contracting the glutes throughout the full range of motion.

From yogajournal.com

Marichyasana III

(mar-ee-chee-AHS-anna)
Marichi = literally means a ray of light (of the sun or moon). Marichi is the son of Brahma and chief of the Maruts (”shining ones”), the war-like storm gods. He’s one of the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), who intuitively “see” and declare the divine law of the universe (dharma). Marichi is the great-grandfather of Manu (”man, thinking, intelligent”), the Vedic Adam and the “father” of humanity.

Step by Step

Sit in Dandanasa (Staff Pose), then bend your right knee and put the foot on the floor, with the heel as close to the right sitting bone as possible. Keep the left leg strong and rotated slightly inward; ground the head of the thigh bone into the floor. Press the back of the left heel and the base of the big toe away from the pelvis. Also press the inner right foot actively into the floor, but soften the inner right groin to receive the pubis as you twist. Grounding the straight-leg thigh and bent-knee foot will help you lengthen your spine, which is always the first prerequisite of a successful twist.

With an exhalation, rotate your torso to the right and wrap your left arm around the right thigh. Hold the outer thigh with your left hand, then pull the thigh up as you release the right hip toward the floor. Press your right fingertips onto the floor just behind your pelvis to lift the torso slightly up and forward.

Remember to keep your straight leg and bent-knee foot grounded. Sink the inner right groin deeper into the pelvis, then lengthen your front belly up out of the groin along the inner right thigh. Continue lengthening the spine with each inhalation, and twist a little more with each exhalation. Hug the thigh to your belly, then lean back against your shoulder blades into an upper-back backbend. Gently turn your head to the right to complete the twist in your cervical spine.

Stay in the pose for 30 seconds to 1 minute. Then release with an exhalation, reverse the legs and twist to the left for an equal length of time.

From msnbc.com fitness
By Kathy Kaehler

Getting in shape for a big event like a class reunion or a wedding is one thing. But prepping for a Playboy cover definitely raises the bar a few notches. To get Kim Kardashian buff for the December cover shoot, I developed a no-fuss training program that doesn’t require any special weight-training equipment yet still is very effective.

Kim wanted to focus on her arms, legs and famous backside. So in addition to her working out on the elliptical trainer and walking every day, she followed the toning program I devised to target her hot spots. You can do it too, right at home. Here’s how:

*Lunges: Start by standing up straight with your hands at your sides. Take a big step forward with your right leg, lowering the body until your right thigh is parallel to the floor. Straighten back up and repeat on the left side. Do three sets of 10 repetitions with each leg.

*Sit-down squats: Start by standing in front of a chair and then sit down on the seat and stand back up. Do three sets of 15 reps.

*Arm and leg opposition: Start on the floor on your hands and knees. Lift the right arm up and extend the left leg back so that both are parallel to the floor. Keep your abs tight and hold for 30 seconds. Repeat with the opposite arm and leg.

*Push-ups: If you can’t do military push-ups in good form, modify your technique by pushing up from your knees. Do three sets of 10 reps.

*Triceps dips: Position yourself in front of a sturdy chair so that your arms are behind you with your palms grabbing the edge of the seat. Scoot your legs out in front. Now lower your upper body until your upper arms are parallel to the floor and then press back up. Do two sets of 12 reps.

Do this program a few times a week and you’ll be in shape for your big reveal, too – even if it’s just between you and your special someone.

From yogajournal.com

Halasana

(hah-LAHS-anna)
hala = plow

Step by Step

From Salamba Sarvangasana, exhale and bend from the hip joints to slowly lower your toes to the floor above and beyond your head. As much as possible, keep your torso perpendicular to the floor and your legs fully extended.

With your toes on the floor, lift your top thighs and tailbone toward the ceiling and draw your inner groins deep into the pelvis. Imagine that your torso is hanging from the height of your groins. Continue to draw your chin away from your sternum and soften your throat.

You can continue to press your hands against the back torso, pushing the back up toward the ceiling as you press the backs of the upper arms down, onto your support. Or you can release your hands away from your back and stretch the arms out behind you on the floor, opposite the legs. Clasp the hands and press the arms actively down on the support as you lift the thighs toward the ceiling.

Halasana is usually performed after Sarvangasana for anywhere from 1 to 5 minutes. To exit the pose bring your hands onto your back again, lift back into Sarvangasana with an exhalation, then roll down onto your back, or simply roll out of the pose on an exhalation.

This is a great exercise for your chest! As an alternative, continue the motion by crossing your forearms.

From shapefit.com

Exercise Advice: This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the high position (if you are not sure how to do this, ask a trainer at the gym you workout at to assist you). While standing, grab each high pulley using a small one-hand attachment for each hand. The position your body will be in will look like a giant letter “T.” Slowly bring your arms together in a slow and controlled fashion. While doing so, visualize that you are hugging a giant tree trunk. At the peak of this movement, really flex your pec muscles together for a one-count and then return to the start position and repeat.

This is a great exercise to isolate the biceps. As an alternative, alternate arms.

From bodybuilding.com

Tips: Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your palms facing each other. Slowly curl the weight in your right hand out and up to shoulder level, while turning your wrist so that your thumb is on the outside. Squeeze your bicep at the top and then slowly lower the weight back down. You can also do this standing or by doing one arm at a time.

Dhanurasana

Dhanurasana (Bow Pose)

This pose is so called because it looks like an archer’s bow, the torso and legs representing the body of the bow, and the arms the string.

(don-your-AHS-anna)
dhanu = bow

Step by Step

Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren’t wider than the width of your hips, and keep your knees hip width for the duration of the pose.

Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.

With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.

Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.

From msnbc.com fit list
By Jay Blahnik

There is a lot of discussion about the correct way to breathe during exercise. While there is limited research on the topic, most experts agree your breathing patterns during exercise should change depending on what activity you are doing.

Why does it really matter? Proper breathing during exercise helps in a few important ways. It makes cardiovascular training more efficient, helps with power and stability during strength and endurance training, and it fosters relaxation during mind/body and flexibility training.

Here are the ins and outs of breathing during exercise:

Cardio training – When doing cardio training, such as running, cycling or swimming, it is important to remember that breathing and the cadence of the cardio activity may not always be in sync. For example, when cycling up a hill, you may be pedaling a bit slower, but your breathing rate may be high.

The most important thing is to avoid shallow breathing during cardio training whenever possible. Shallow breathing is an indicator that you are either working too hard or have not established a good breathing pattern for the activity you are doing. Try taking stronger, deeper breaths during cardio training (without any feeling of holding your breath), and establish an inhale/exhale pattern that feels comfortable for you. For example, many runners will inhale once during three foot strikes in a row (right, left, right), and then exhale once during the next two foot strikes (left, right).

Strength/endurance training — When doing strength or resistance training, such as weight lifting, you should generally exhale on the exertion (or most difficult part of the exercise) and inhale on the recovery (easiest part of the exercise). For example, when doing a crunch, you should exhale when you lift your shoulders off the ground, and inhale when you lower your shoulders to the ground.

Another example of this breathing pattern can be found in many Pilates classes. Instructors will often encourage their students to think “inhaling on the preparation for the move,” and “exhaling on the execution of the move.”

This breathing pattern usually makes it easier to perform strength/endurance moves.

Relaxation – When doing mind/body, stress reduction or flexibility training, such as yoga, tai chi and qigong, you should generally focus on deeper, diaphragmatic breathing that will not only help you execute the moves more deliberately, but will also help you relax and focus on the exercises while reducing stress.

Diaphragmatic breathing is intended to help you strengthen the diaphragm, decrease the work of breathing by slowing your breathing rate, decrease oxygen demand and use less effort and energy to breathe. This type of breathing is marked by expansion of the abdomen rather than the chest when breathing, and is done with slow intakes of air, allowing the body to absorb all of the inhaled oxygen.

Most instructors and trainers can provide direction on how to breathe this way while executing these types of movements, or you can read about it in almost any comprehensive yoga or tai chi book.

From amNY.com

By Daisy Carrington | dcarrington@am-ny.com

We realize that you may be feeling a little empty now that March Madness is over. Now that it’s finished, how are you going to spend your evenings? Here’s a novel idea: playing basketball. Unfortunately, all the couch surging you’ve been doing the past few weeks probably hasn’t put you in any shape to hit the courts. Not to worry. Sean Green, a personal trainer at Chelsea Piers, has devised a workout to help you get back in the game.

1. Jump split squats

Start in a lunge position with your left leg forming a 90-degree angle in front of you. Jump up in the air and land back in a lunge position, with your right leg forming a 90-degree angle in front of you. Complete 3 sets of 25 repetitions, with full recovery in between.

2. Single leg jump squats

Bend forward and bend your left knee while keeping your right leg suspended behind you. This is known as a single leg squat. Use your left leg to push up in the air. Try and land on the same leg and get back into starting position. Complete 3 sets of 15-20 reps on each leg.

3. Plyo push-ups with basketball

Start in a push-up position with a basketball under your right palm. Explode off the ball with the first push-up, moving your body to the opposite side of the ball. The basketball should now be under your left palm. Complete 3 sets of 10-12 repetitions.

4. Five and fly

Hold a medicine ball (try for 8 pounds if you can) in both hands. Stand with your feet double shoulder width apart, and squat in a defensive stance. Position the ball so that it is between your knees. Keeping a flat back, stand up straight and bring the medicine ball above your head. Swing the ball back down as you return to a squat. After 5 swings, place the medicine ball on the ground and perform a vertical leap without the ball. Complete the series 6 times, rest, and then do two more sets.

5. Heiden and stick

Place two cones 6-7 feet apart. Start with a single leg squat in front of the cone, squatting on your left leg while touching the cone with your right hand. Jump to the right side of the cone, landing on your left leg, and reach for the cone with your left hand. Continue to leap back and forth for 30 repetitions (15 per leg). Complete 3 sets, resting for one minute in between.

From amNY.com

By Daisy Carrington, amNewYork Deputy Features Editor
dcarrington@am-ny.com

Maintaining one’s health and beauty is a real time consuming process. Sure, we’d all love to cram in 10 hours of cardio, strength training and yoga a week, but to do so is daunting when you’re also trying to hold down a full time job.

“With our busy schedules, it’s hard to find the time to consistently stick to a workout routine,” acknowledges Crunch trainer Felix Deleon. To make our lives a little easier, Deleon has designed a workout that combines exercises, one that he believes, “will cut your workout time in half.”

1. Lunge with lateral raise

Stand with feet shoulder-width apart. Hold a pair of dumbbells and let your arms hang by your side. Lunge forward with your right leg. Your right knee should be at a right angle. While in a lunge position, laterally raise your dumbbells to shoulder height, keeping your arms parallel to the floor. Return to starting position and repeat with your left leg. Do three sets of 10 on each leg.

2. Squat with overhead press

Stand with feet shoulder-width apart. Hold a pair of dumbbells out to the side with your elbows bent, so they are level with your ears. Squat down, keeping your back straight and not extending your knees past your toes. Stand and raise the dumbbells over your head. Return to the starting position. Do three sets of 10.

3. Lunge with bicep curl

Stand with feet shoulder-width apart. Hold a pair of dumbbells and let your arms hang by your side. Lunge forward with your right leg. While in a lunge position, perform a bicep curl with both your arms. Remember to keep your elbows in towards your body. Return to starting position. Do three sets of ten on each leg.

4. Squat with front raise

Stand with feet shoulder-width apart. Hold a pair of dumbbells and let your arms hang by your side. Squat down and lift the dumbbells out in front of your body, keeping your arms straight and parallel to the floor. Return to starting position. Do three sets of 10.

From amNY.com

By Daisy Carrington | dcarrington@am-ny.com

Admit it. When you’re in the club, and Jay-Z plays over the loudspeakers, you’re just achin’ to shake your booty. Granted, until recently it’s been too cold to really hit the scene, so you’re just a little out of practice. Luam, a choreographer and a trainer at Broadway Dance Centre, has devised a hip-hop exercise routine that will put you in prime shape for hitting the dance floor. And did we mention that Luam has actually worked with the likes of Rihanna and Busta Rhymes? Yeah, you’re in good hands.

1. Scissor arms

Extend both your arms outward in line with your shoulders, keeping your palms face down. Bend your right arm at the elbow, then straighten it outward and extend it upward, with your palm facing outward. Repeat this step 10 times, then switch to the left arm and repeat 10 times. Then repeat with both arms. Now extend both your arms out by your sides and move them in small, tight circles, bringing them to the front of your body. Circle to the front about 20 times, then circle back to the sides, about 20 times. Repeat this whole exercise again at double speed, then at half speed. If you really want to feel it, play Rihanna’s “Don’t Stop the Music,” or Jay Z’s “Hollywood.”

2.Kick backs

Get on all fours, placing your arms directly in front of you. Extend your right leg behind you and kick upwards as high as you can. Do 30 reps, then hold your leg high at the peak of the kick and do small kicks upward at twice the speed for 20 reps. Then, without dropping your leg, extend it to the right and kick upward for 20 reps. Bring the leg back to the floor and get into a child’s pose, sitting back on your heels. Now repeat the exercise with your left leg, making sure to stretch afterward. This exercise works well when playing Sean Paul’s “Temperature,” or Kanye West’s “Stronger.”

3. Absolute abs

Lay on your back with your feet on the floor. Do 32 mini crunches, or “pulses.” Now raise your legs straight up, with your feet flexed and facing the ceiling. Continue to pulse for 10 reps. Lower your legs so they form a 45 degree angle, making sure to keep them straight, and do another 10 pulses. Lower your legs so they are resting just above the floor, and do another 10 pulses. Now rest your feet on the floor and do 10 pulses. Repeat this sequence twice. After the last set, extend your legs so they are just above the floor, and do scissor kicks, crossing one foot over the other for 10 reps. Now raise your legs so they form a 45 degree angle, and do another 10 reps of scissor legs. Repeat this set three times. Now rest by bringing your knees in toward your chest.

 From about.com

The key to this move is to adjust the tension of the band by wrapping it around your hands if you need to. You also want to take wide steps to the side and keep tension on the band as you squat – you can even press the band overhead as you squat if you really want a challenge.

Do it right: Place a medium resistance band under the feet and hold onto handles with both hands. Take a wide step to the right, and lower into a squat, knees behind toes and keeping tension on the tube. Step the feet together and continue stepping to the right for 8-16 reps or the length of the room before switching sides.

From about.com

The following exercises show examples of exercises that target the triceps the muscles on the back of the arms. 

• Beginners: Choose 1 – 2 exercises, 1 set of 12 – 16 reps
• Intermediate-Advanced/Muscle Building: 3 – 5 exercises, 3 or more sets of 6 – 8 reps
• Intermediate-Advanced/Muscle Endurance: 2 – 3 exercises, 2-3 sets of 10 – 16 reps
• Use enough weight that you can ONLY complete the desired number of sets

Exercise	Variations
Kickbacks Hold weights in hands and bend over parallel to the floor, abs engaged. Bend elbows and pull them even with back. Straighten arms behind you, squeezing the triceps and slowly lower back down.
Tricep Extension Sit or stand and hold one dumbbell with both hands, elbows bent behind the head to 90 degrees. Straighten the arms, squeezing the triceps.
Tricep Press (a.k.a. Skull Crushers) Lie on a bench and hold a light barbell with hands shoulder-width apart, palms out. Bend elbows to 90 degrees, lowering the weight towards the head. Squeeze the triceps to push back to start.  You can also do this with dumbbells keeping the palms facing each other.
Tricep Dips Sit on a bench or ball (harder) with hands right next to hips. Bring hips in front of bench and bend elbows to no lower than 90 degrees. Push back up without locking elbows. You can also do this on the floor with weights as shown.
Close-Grip Bench Press Lie on a bench and hold a barbell with a narrow grip, palms facing out. Lower the weight down towards the ribcage, bringing the elbows below the body. Squeeze the triceps to push the weight back up.
Close-Grip Pushups To target the triceps, perform pushups with the hands close together and next to the chest.  You can also do this on the ball or with one arm as shown.

From yogajournal.com

Paripurna Navasana

(par-ee-POOR-nah nah-VAHS-anna)
paripurna = full, entire, complete
nava = boat

Step by Step

Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Lift through the top of the sternum and lean back slightly. As you do this make sure your back doesn’t round; continue to lengthen the front of your torso between the pubis and top sternum. Sit on the “tripod” of your two sitting bones and tailbone.

Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn’t possible remain with your knees bent, perhaps lifting the shins parallel to the floor.

Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs.

While the lower belly should be firm, it shouldn’t get hard and thick. Try to keep the lower belly relatively flat. Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top sternum. Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck.

At first stay in the pose for 10-20 seconds. Gradually increase the time of your stay to 1 minute. Release the legs with an exhalation and sit upright on an inhalation.

From bodybuilding.com

By: David Robson

In bodybuilding everybody wants big biceps, as they are a most impressive area to develop, and given their high visibility and superficiality, signify strength perhaps like no other body part. When someone asks, “flex a muscle” they do not want to see your calves. It is the biceps that are usually requested.

Also, the greatest professional bodybuilding champions are usually those who are known for tremendous biceps size and shape. From the Austrian Oak, Arnold Schwarzenegger, through to current Mr. Olympia, Ronnie Coleman, great champions usually possess great biceps.

The biceps grouping (anatomically known as the biceps brachii), of which there are two heads (the short head or outer biceps, and the long head, or inner) comprise the upper portion of the upper arm and are responsible for elbow flexion (moving the hand toward the shoulder), elbow supination (rotating the palm upwards), and shoulder flexion/transverse flexion.

Also associated with the biceps, although not part of their anatomical structure, are the brachialis and brachioradialis, muscles that are situated on the side of the arm between biceps and triceps, and connect the main bicep muscle to the forearm respectively.

Training the biceps will involve training these muscles also, as they allow for greater overall upper arm size, and the illusion of a larger biceps from top to bottom.

To become a bodybuilding champion, or just someone who would like to look great on the beach, training the biceps and associated muscles is a must. This article will provide an overview of the best exercises currently available, a full training program and tips to get the most from the methods presented.

The Best Biceps Exercises

Personal experience – through training numerous clients and myself – has shown me that certain biceps exercises are superior to others. The best biceps movements, collectively known as the “mass-builders,” are those that provide the greatest stimulus across both the long and the short heads.

Therefore, using the four exercises shown in this article – the standing barbell curl, one-arm preacher curl, incline dumbbell curl and hammer curl (in my experience, by far the best for building massive size) – will help you to achieve your size building goals at a faster rate.

Isolation exercises, such as various cable and machine movements, do have their place, especially as a contest approaches and one wants to etch more detail, or when a bodybuilder has sufficient mass and seeks to create more definition, but for building a good base of solid muscle they are largely unnecessary and it is best to stick with the basics initially to build the best foundation.

In addition to building great biceps size, the basic exercises will also create the type of shape your biceps will adopt (which is largely determined by genetics) as they will stimulate a greater cross-section of the muscle. Here are the best exercises, an explanation on how to perform them and they reasons why they are used.

1. Standing Bar Curls:

The biceps curl can be performed a number of ways: standing with dumbbells (both hands curling or alternating), one arm resting on inner thigh as with the concentration curl, preacher curl variations (including the one arm version featured in this article), and seated with dumbbells.

Given the main role of the biceps is elbow flexion, the logical movement for stimulating the most amount of muscle in this region is the curl, and the most basic of all the curling movements is the standing barbell version, universally known as the greatest biceps exercise ever.

To Perform:

o Hold bar with a shoulder-width grip, with arms straight towards the floor and elbows locked an
inch from your sides.

o Curl weight towards the chest, while keeping the elbows and back fixed.

o Contact the biceps as the bar reaches the front of the chest.

o Resist weight as it slowly lowers to the floor for a full stretch.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

2. One-Arm Preacher Curls:

This exercise could be considered an isolating movement as it really focuses stress on the peak (which is found on the short head and is genetically determined) and adds to fullness at the lower portion of this muscle. However, as mentioned it does add to fullness and I have found it to be one the best movements for enhancing overall size.

To Perform:

o Using a regular preacher bench, hold dumbbell with an underhand grip while locking elbow
firmly in place in an extended position on the bench.

o Slowly curl the dumbbell up, trying to touch the shoulder of the arm being worked.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

3. Incline Dumbbell Curls:

Another good overall mass builder (second only to standing bar curls in my opinion) is the incline dumbbell curl. It allows one to achieve a full range of motion while getting a maximal stretch at the bottom of the movement. The amount of weight used will be less than with the bar curl, but providing the form is kept strict it will produce an amazing pump.

To Perform:

o Lying back on an incline bench, hold two dumbbells with arms extended down and back.

o Curl the dumbbells up and out with both hands, being sure to turn the wrists as the weights
are raised.

o Slowly return to start position.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

4. Hammer Curls:

The hammer curl, although not strictly a biceps exercise, will develop the brachialis, lending a greater degree of overall size to the biceps area. The brachialis, the strongest flexor of the elbow, runs along the side of the upper arm and comprises much of the lower biceps area.

It conveys the impression, in those with full development, of a tennis ball stuck under the skin between the biceps and triceps. Developing it to its fullest will help to push the biceps up therefore creating the illusion of a peak, and fill out the lower portion of the biceps, providing overall thickness in this area.

To Perform:

o With elbows fixed at the side of the body, place the palms in a neutral position (palms facing
one another).

o Curl the dumbbells up, the same way you would for a regular dumbbell curl.

o Lower dumbbells slowly and repeat.

Note: Ensure elbows are fixed at sides throughout the movement, as this will eliminate any shoulder movement, thus placing a greater load on the brachialis.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

Variation:

A hammer curl variation I have found to work well is the alternate version. Simply perform the movement as instructed, one arm at a time. This will allow for a greater focus to be placed on each brachialis muscle.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

From yogajournal.com

Step by Step

Start in Dolphin Pose, knees bent. Then walk your feet back until your shoulders are directly over the elbows and your torso is parallel to the floor.

Press your inner forearms and elbows firmly against the floor. Firm your shoulder blades against your back and spread them away from the spine. Similarly spread your collarbones away from the sternum.

Press your front thighs toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of your skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.

Stay anywhere from 30 seconds to a minute. Then, release your knees to the floor with an exhale.

From exrx.net

Upright Row

Instructions

1) Grasp dumbbells and stand with palms facing front of thighs.

2) Pull dumbbells to front of shoulder with elbows leading. Allow wrists to flex as dumbbell rises upward. Lower and repeat.

Lateral Raise

Instructions

1) Grasp dumbbells in front of thighs. Bend over at hips slightly with knees bent.

2) With elbows slightly bent, raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.

WebMD Feature from “Natural Health” Magazine

By Marianne McGinnis

These four a.m. exercises (two of which are done in bed) will warm your joints and energize your body.

What’s your first impulse when the alarm goes off on a frosty winter morning? To push the snooze button and duck back under the covers? If so—and if you’re late to work every morning because of it—try some wake-up moves instead. Designed by personal trainer Kathy Kaehler, these exercises improve your circulation and boost your energy. “The moves warm your joints and get your blood flowing, so you’ll feel alert and grounded all day long,” says Kaehler, former fitness expert for Today and author of Fit and Sexy for Life (Random House, 2007). Do this 15-minute routine regularly and you’ll also notice increased flexibility and strength—and fewer aches and pains.

Cat/Dog Stretch
Warms your back and abdominal muscles by gently extending and rounding your spine.

1. Get on your hands and knees on top of your bed—your head should be in line with your neck, and your back should be in a neutral position (neither sagging nor arching). Make sure your wrists are directly under your shoulders, fingers pointing forward, and your knees are directly under your hips.
2. Inhale and slightly arch your back, letting your belly relax toward the mattress while pulling your shoulders back and lifting your tailbone toward the ceiling. Gaze forward, like a playful puppy.
3. Exhale and round your back toward the ceiling while tucking your chin and pointing the crown of your head toward the mattress, like a stretching cat.

Do each move 10 times.

Butterfly Circle
Warms and stretches the muscles of your back, abdominals, shoulders, and neck.

1. Lie on your left side in bed and bend your knees so your legs form 90-degree angles with your torso. Extend your arms in front of you until they’re perpendicular to your torso.
2. Take a deep breath, then exhale and contract your abdominal muscles. Inhale, then exhale and keep your arms straight and your legs bent as you roll onto your back and point your arms and knees toward the ceiling.
3. Without pausing, continue to roll over to your right side and bring your arms and legs down to the mattress. Repeat the move on the opposite side.

Do 10 repetitions.

Bed Dip
Strengthens your shoulders, triceps, and abdominal muscles.

1. Sit on the edge of your bed with your back straight and both feet flat on the floor, hip-width apart. (If your bed is too high for your feet to reach the floor, do this move on a sturdy, heavy chair.) Rest your palms flat on the bed next to your thighs, fingertips facing forward.
2. Supporting yourself on your hands, walk your feet forward one to two feet. Then slide your hips off the mattress and support your body with your arms with your elbows slightly bent.
3. Bend your elbows and lower your body, knees slightly bent, until your arms form 90-degree angles. Keep your shoulders back and down, your chest lifted, and your hips near the bed. Hold for one second. Press into your palms and rise back to your starting position.

Do 10 repetitions, rest, then do 10 more repetitions.

Bedroom Wall Sit
Strengthens your thighs, butt, lower back, and abdominal muscles.

1. Stand with your back against a wall and walk your legs out so they’re about two feet from the wall, feet hip-width apart.
2. Keeping your back against the wall, bend your knees and slide down until your thighs are nearly parallel to the floor. Make sure your knees don’t extend past your toes. Hold for 10 seconds, then press your feet into the floor and slide back up to the starting position.

Repeat 2 more times.

From yogajournal.com

Bakasana

(bahk-AHS-anna)
baka = crane

Step by Step

Squat down from Tadasana with your inner feet a few inches apart. If it isn’t possible to keep your heels on the floor, support them on a thickly folded blanket. Separate your knees wider than your hips and lean the torso forward, between the inner thighs. Stretch your arms forward, then bend your elbows, place your hands on the floor and the backs of the upper arms against the shins.

Snuggle your inner thighs against the sides of your torso, and your shins into your armpits, and slide the upper arms down as low onto the shins as possible. Lift up onto the balls of your feet and lean forward even more, taking the weight of your torso onto the backs of the upper arms. In Bakasana you consciously attempt to contract your front torso and round your back completely. To help yourself do this, keep your tailbone as close to your heels as possible.

With an exhalation, lean forward even more onto the backs of your upper arms, to the point where the balls of your feet leave the floor. Now your torso and legs are balanced on the backs of your upper arms. As a beginner at this pose, you might want to stop here, perched securely on the bent arms.

But if you are ready to go further, squeeze the legs against the arms, press the inner hands firmly to the floor and (with an inhalation) straighten the elbows. Seen from the side the arms are angled slightly forward relative to the floor. The inner knees should be glued to the outer arms, high up near the armpits. Keep the head in a neutral position with your eyes looking at the floor, or lift the head slightly, without compressing the back of the neck, and look forward.

Stay in the pose anywhere from 20 seconds to 1 minute. To release, exhale and slowly lower your feet to the floor, back into a squat.

From yogajournal.com

Like its inverted cousins such as Forearm Balance and Headstand, a major obstacle to Handstand is a natural fear of falling. So the basic pose will be described with the heels supported against a wall. Make sure that there are no hanging pictures or other decorations on the wall directly above you.

Step by Step

Perform Adho Mukha Svanasana (Downward-Facing Dog Pose) with your fingertips an inch or two away from a wall, hands shoulder-width. If your shoulders are tight, turn your index fingers out slightly; otherwise arrange them parallel to each other. If you’re uneasy about this pose, you’re not alone. To ready yourself for and secure yourself in this inversion, firm your shoulder blades against your back torso and pull them toward your tailbone. Then rotate your upper arms outward, to keep the shoulder blades broad, and hug your outer arms inward. Finally spread your palms and press the bases of the index fingers firmly against the floor.

Now bend one knee and step the foot in, closer to the wall (we’ll say it’s the left leg), but keep the other (i.e. right) leg active by extending through the heel. Then take a few practice hops before you try to launch yourself upside down. Sweep your right leg through a wide arc toward the wall and kick your left foot off the floor, immediately pushing through the heel to straighten the left knee. As both legs come off the ground, engage your deep core abdominal muscles to help lift your hips over your shoulders. Hop up and down like this several times, each time pushing off the floor a little higher. Exhale deeply each time you hop.

Hopping up and down like this may be all you can manage for now. Regularly practice strengthening poses, like Adho Mukha Svanasana and Plank Pose. Eventually you’ll be able to kick all the way into the pose. At first your heels may crash into the wall, but again with more practice you’ll be able to swing your heels up lightly to the wall.

If your armpits and groins are tight, your lower back may be deeply arched. To lengthen this area, draw your front ribs into your torso, reach your tailbone toward your heels, and slide your heels higher up the wall. Squeeze the outer legs together and roll the thighs in. Hang your head from a spot between your shoulder blades and gaze out into the center of the room.

To start stay in the pose 10 to 15 seconds, breathing deeply. Gradually work your way up to 1 minute. When you come down, be sure not to sink onto the shoulders. Keep your shoulder blades lifted and broad, and take one foot down at a time, each time with an exhalation. Stand in Uttanasana for 30 seconds to 1 minute. We tend to kick up with the same leg all the time: be sure to alternate your kicking leg, one day right, next day left.

From fitnessmagazine.com

Beginner Exercises

1. Cobra
targets lower back

* Lie face down on the floor with arms at sides, palms down.
* Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
* At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
* Repeat for 8 to 10 reps.

2. Dumbbell Shoulder Shrug
targets upper back

* Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
* Hold a 5-pound dumbbell in each hand with palms facing in.
* Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
* Repeat for 8 to 10 reps.

3. Seated Row with Bands
targets upper back

* Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
* Hold one end of band in each hand, palms facing each other.
* Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
* Repeat for 8 to 10 reps.

Intermediate Exercises

1. Stability-Ball Leg Raise
targets lower back

* Lie with your hips on top of a stability ball with legs extended behind you, hands shoulder-width apart on floor.
* Lift both legs toward the ceiling as far as you comfortably can without overarching spine. Hold for 3 counts and lower.
* Repeat for 8 to 10 reps.

2. Stork-Stance Flye
targets upper back

* Stand with your feet shoulder-width apart, holding a 5-pound dumbbell in each hand, palms facing in.
* Bending from the hips, lean forward, keeping your lower back flat, then raise right leg off floor with left leg slightly bent. Extend arms out to the sides to about shoulder height, elbows straight.
* Lower arms to center. Do 8 to 10 reps.
* Switch legs and repeat.

3. Rolling Ball Pull
targets upper back

* Kneel on the floor with hands and forearms resting on a stability ball about shoulder-width apart.
* Roll ball away from you and extend arms forward, dropping chest and pelvis toward floor. When you’re fully extended, hold for 3 counts.
* Roll ball back to starting position, contracting shoulders.
* Repeat for 8 to 10 reps.

Advanced Exercises

1. Quadruped on Ball
targets lower back

* Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
* Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
* Repeat for 8 to 10 reps.

2. Lower-Trap Dip
targets upper back

* Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
* Press up, legs at a 90-degree angle.
* Shrug shoulders toward ears and lower body toward floor.
* Repeat for 8 to 10 reps.

3. Single-Leg Row on Ball
targets upper back

* Place right knee and right hand on a stability ball, left foot on floor.
* Hold a dumbbell in left hand, palm in.
* Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
* Switch sides and repeat.

From fitnessmagazine.com

1. Lunge and Curtsy

* Target: back, glutes, inner thighs, hamstrings
* Stand with feet hip-width apart, knees slightly bent and abs engaged.
* Lunge to the left side with left leg, bending knee 90 degrees and shifting weight behind you; keep left knee over heel, right leg straight and left foot facing forward (not shown).
* Immediately lift left knee back toward chest, then cross the leg behind you, bending both knees into a curtsy.
* Do 12 times; switch sides and repeat.

2. One-Leg Dead Lift

* Target: abs, glutes, hamstrings
* Hold a 5-pound dumbbell in each hand. Lunge behind you with right leg, keeping left knee over ankle and right leg straight.
* Lean forward, keeping your back straight, abs engaged and head facing forward; try to bring weights below your left knee.
* Lift through hamstrings, butt, and core to pull yourself back up to a standing position. Do 12 reps.
* Switch sides; repeat.

3. Toe Touch

* Target: glutes, hamstrings
* Stand tall, with feet hip-distance apart, abs engaged. Lean upper body forward, touching the floor in front of your toes.
* Keeping your fingers (or palms if you’re able to) on the floor, point left toes and lift left leg behind you as high as you can without moving hips.
* Pulse up 12 times, then hold for 12 counts.
* Return to start.
* Switch legs; repeat.