Total Body Television-Watching Workout

Posted on Sep 15th 2010 3:00PM by Denise Austin
Filed Under: Fitness, Everyday Moves with Denise Austin

After a tough day at the office and chasing your kids around the house, curling up on the couch to watch 30 blissful minutes of uninterrupted television seems like the perfect treat. But what about your workout? There's no need to feel guilty. You can turn that idle half hour into a total-body toning routine. My four couch moves tone your entire body to help you stretch out after hours sitting at your desk.

Unlike cardio, which requires at least 20 minutes of consistent effort to see results, muscle toning can be done in short bursts -- like during a commercial break. You can work your arms during one commercial break and switch to your abs or legs during the next. The goal is just to get moving. And once you build muscle, you'll burn more calories while you're at rest because muscle cells burn more calories than fat cells. So don't skip your favorite television show, just work out while you're watching!

1. Couch Dips

Hilmar Meyer-Bosse / Denise's Daily DozenSit at the edge of the couch with your palms on either side of your body. Move forward so your body is off the couch. Bend your elbows behind you as you lower your body toward the floor. Keep your knees, thighs and feet together with knees bent. Extend your arms to return to the start.

2. Tummy Tucks

Hilmar Meyer-Bosse / Denise's Daily DozenSit on the couch with your hands on either side of your body, palms on the couch, legs bent, and feet together and lifted off the floor. Using your abs, crunch your legs in toward your upper body.

3. Lower Tummy Toner

Hilmar Meyer-Bosse / Denise's Daily DozenSit on the couch with your hands on either side of your body, palms on the couch, legs bent and feet together with toes on the floor. Alternate lifting one leg at a time, gently tapping your toes on the floor.

4. Back Relaxer

Hilmar Meyer-Bosse / Denise's Daily DozenSit on the couch with your legs together and feet flat on the floor. Life your right leg up, place your hands just below your knees and round your upper body forward. Switch legs and repeat.

Denise Austin has helped millions of people lose weight. She's sold 20 million exercise DVDs, authored more than 10 books and starred in the most-watched fitness show in history! Denise's mission is to help America get fit – and now she's online at DeniseAustin.com to motivate and educate people everywhere to eat right and exercise. VisitDeniseAustin.com to lose weight!

Slim Down All Over

This quick workout will get you results--guaranteed!
By Amy Cotta


Perform this fast workout two or three times a week: Complete 10 to 15 reps of each exercise, moving from one to the next with little (30 seconds) to no rest in between. Do two or three sets total.

This is one of two workouts designed to help you lose leg fat. See the "Blast Your Lower Half" workout.

Lunge with Rotation



Stand with your feet hip-width apart and your arms straight out. Step forward with your left foot and twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles. Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That's one rep.

Reverse Wood Chop

Hold a medicine ball (or dumbbell) with both hands next to your right hip and stand with your feet hip-width apart. Keeping your chest upright, sit your hips back and bend your knees to lower into a squat. In one motion, press through your heels as you "chop" the ball up and across your body until your legs are straight and the ball is above your left shoulder. Return to start. Complete all reps before repeating on the other side.

Single-Leg Romanian Deadlift

Stand with feet hip-width apart, right foot raised off the floor and right arm extended in front of you. Bending forward from your hips and keeping your back flat, raise your right leg straight behind you until your body forms a T and your right arm hangs down from your shoulder. Return to start. That's one rep. Complete all reps, then repeat on the other side.

Side Plank

Lie on your left side with your legs straight and your right leg stacked on your left. Lift your hips so your body forms a straight line from your neck to your ankles; your left forearm and the outside edge of your left foot support your weight. Place your right hand on your hip. Hold for up to one minute, then switch sides and repeat.

Get lean legs and a tight butt

Legs and Butt Workout: Blast Your Lower Half

Get lean legs and a tight butt
By Amy Cotta

Perform this legs and butt workout once or twice a week: Starting with the first exercise, slowly complete five reps (it should take about 10 seconds per rep: five up, five down). Continue until you've done every exercise. Do two to four total circuits, switching sides (when necessary) every other set. Increase the challenge by adding a resistance band loop around your ankles or thighs for each move.

Side Leg Raise

Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest. Your legs should be straight with your right leg on top of your left leg. Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position.

Clamshell


Lie on your left side with your hips and knees bent 45 degrees. Stack your right leg on top of your left leg, heels together. Keeping your feet together and left leg on the floor, raise your right knee as high as you can without your heels coming apart. Pause, then return to the starting position.

Hip Raise

Lie faceup on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and press into your heels to raise your hips until your body forms a straight line from your shoulders to your knees. Pause, then slowly lower back to the starting position. That's one rep.

Cross-Body Mountain Climber

Start at the top of the pushup position, with your body forming a straight line from head to heels. Keeping your abs braced, pick up your right foot and slowly bring your right knee toward your left shoulder. Then return to start.

TOP 5: Yoga poses to lower your cholesterol!

Last updated on: February 24, 2012 18:08 IST


Shameem Akthar, yogacharya trained with the Sivananda Yoga Vedanta Center, Kerala, shows you five simple ways to tackle cholesterol.

Research increasingly proves that cholesterol levels may be managed with the right exercise and diet. Reducing stress is another way to tackle that puzzling reason why cholesterol levels may be high in individuals whose lifestyle may otherwise be rated as healthy.

It has been found that a vigorous exercise programme, which combines intensity, resistance training and stretching may be beneficial.

For intensity, pawan muktasana series may be done dynamically. A few rounds of surya namaskars (these need to be taught in a phased manner) also provide the right intensity to your practice.

Resistance training benefits may be derived by doing arm balancers, variations of the plank pose (setu asana) and the downward-facing dog (adhomukha svanasana). And yogic forward bends, standing poses, backbends will provide a vast range of stretches to choose from.

An effective programme should also include healing pranayamas like the anulom vilom (alternate nostril breathing) and ujjayi (victory breath) and healing meditation like the yoga nidra.

Shameem Akthar, yogacharya trained with the Sivananda Yoga Vedanta Center, Kerala, shows you five simple ways to tackle cholesterol.

Rajju Karshanasana (Rope pulling)
Last updated on: February 24, 2012 18:08 IST


Sit with legs stretched out in front. Place hands along the legs, palms clenched. Begin to move them alternately, up and down, as if pulling on a rope. Breathing sequence must be normal, ideally synchronised with the movement (eg. As one hand goes inhale, and exhale as you drop it down). Do 15 times or so.

Benefits: Works the chest region, powers the heart, upper back and shoulders. Improves breathing, corrects postural defects. Provides a gentle but powerful workout to the upper body.

Pranamasana (Prayer pose)
Last updated on: February 24, 2012 18:08 IST


Place both hands behind, arranging the palms so they come together in a Namaste as shown. Continue normal breathing, pushing shoulders back, keeping chest out.

Ensure the palms are fully in contact : it may be not possible for those who have stiff upper back and weak chest muscles, but daily practice with awareness will reach you there. Hold for a minute or so.

It may be done both standing, or seated.

Benefits: Works out the chest, powers the heart, ups respiratory capacity, prevents and controls upper back and neck problems. Boosts mood.


Shashankasana (Hare pose, variation)
Last updated on: February 24, 2012 18:08 IST


Kneel down. Clench fists, place them one over other as shown. Place fists on the ground. Inhale, exhaling lean forward to place forehead on the top fist, as shown. Continue breathing normally. Hips may be off the heels, as shown. Hold for half a minute initially. Then, you may progressively increase duration in the final pose, as per comfort and through regular practice.

Avoid: If having knee problem.

Benefits: Calms, removing stress. Improves blood circulation ot the torso and head. The pressure at the stomach improves digestive efficiency. The head down position increases blood flow to the brain and the master glands there, initiating a healing cascade of hormonal flow. Makes the facial skin glow.

Marjariasana (Cat stretch, variation)
Last updated on: February 24, 2012 18:08 IST


Kneel on your fours. Place both elbows in front. Inhale. Exhaling,stretch out the left elbow high, arm straight, twisting your head and torso to look up at the hand. Hold for ten to 15 seconds. Release, to repeat for the other side.

Avoid: If having a neck problem.

Benefits: Tones the whole body. Helps apply pressure on the liver, involved with cholesterol production. Is a detox pose.

Padasana (Leg raise, variation)
Last updated on: February 24, 2012 18:08 IST


Lie on your back. Hold the right thigh with both hands. Inhale. Exhaling, lift head up, while lifting the left leg also off the ground.

Continue holding the right thigh, breathing normally.

Hold for 15 to 30 seconds. Inhale, exhaling drop the leg down. Repeat for the other leg.

Benefits: It has a huge cluster of benefits, including stress reduction, preventing and controlling insomnia; it is used as therapy in all major ailments like high blood pressure, diabetes, respiratory problems, cholesterol management, and all spinal problems.

Get That Yoga Glow With These 7 Moves

Enhance your body and your beauty with these easy yoga poses — one for each day this week!

By Denise Austin, creator of DeniseAustin.com

Yoga Poses for a Healthy Glow

Yoga is one of my favorite ways to relieve tension and revitalize my body. Practicing yoga not only helps calm your mind and strengthen your muscles, it can also give your appearance a boost! The deep breathing and stretching exercises can increase oxygen flow and blood circulation, which helps give your complexion a youthful, rosy glow. Try to wake up earlier each day this week and practice one of the following seven yoga moves right when you get out of bed — the glow you get may even save you a step in your morning makeup routine!

Cobra Stretch

Step 1: Lie on your tummy on a mat, your legs extended behind you. Place your palms on the floor under your shoulders.

Step 2: Exhale as you push your nose forward slightly, and then press into your palms to pull your chest forward and up, arching your back. Feel your chest open and your ribs lengthen away from your hips as you lift your head and shoulders, creating a long arch in your back. You should feel no pinching in your spine. If you do, you haven't created enough length by pulling forward as you lift. Hold for 2 to 3 breaths, then lower; repeat if you wish.

Cat Cow

Step 1: Get on all fours with your wrists directly under your shoulders and your knees under your hips. Inhale and lengthen from your hips up to your armpits. Push away from the floor to engage your arms and bring your shoulder blades down your back.

Step 2: Exhale and press your hands into the floor as you round your spine up toward the ceiling. Tilt your pelvis under and hollow your lower belly. Inhale and bring your spine down, making an arch in your back. Imagine you are reaching the crown of your head back to meet your tailbone. Repeat 4 to 8 times.

Chaturanga

Step 1: Begin in Plank position, with your hands directly under your shoulders and your legs extended behind you. Balance on your hands and the balls of your feet.

Step 2: Maintaining the Plank position, exhale and slowly lower your body until your upper arms are parallel with the floor. Hold for 2 to 3 breaths, then either lower to the floor or press back up into the Plank position.

Pigeon

Step 1: Get on all fours. Bring your left knee forward between your hands, just to the inside of your left wrist, placing your left foot closer to your right hand.

Step 2: Exhale and extend back through your right leg, sinking deeper into the stretch. Hold, breathing normally for 3 to 5 breaths, then release and repeat with the other leg.

Pose of the Dancer

Step 1: Stand with your feet aligned under your hips. Bend your right leg up and hold your right foot on the inside. Inhale and reach your left arm up to the ceiling.

Step 2: Exhale and, bending forward from the hips, take your right leg back, pressing your right foot into your hand. Attempt to bring your torso parallel to the floor and to extend your right leg to the ceiling. Hold for 3 to 5 breaths, then release and repeat on the other side.

Side Angle

Step 1: Stand with your feet about 3 feet apart. Inhale and extend your arms out to the sides. Ideally, your ankles should be under your wrists. Turn your left foot out 90 degrees and slide your right heel back slightly. Put your left elbow on your left thigh for support.

Step 2: If you feel strong enough, keeping your legs engaged, exhale as you bend your left knee 90 degrees and place the fingertips of your left hand on the floor, outside your left ankle. Extend your right arm up to the ceiling, then slowly overhead by your ear, lengthening the spine. Look up under your arm as you hold the position for 3 to 5 breaths, breathing normally. Return to standing and repeat on the other side.

Warrior

Step 1: Start with your feet aligned under your hips. Inhale as you slightly bend your knees and take a large step back with your right foot, spreading your feet about 3 1⁄2 to 4 feet apart. Turn out your right foot 45 to 90 degrees and allow the outside or your right foot to reach toward the floor. Exhale and sink into a deep lunge, with your left knee bent at a 90-degree angle and your right leg extended. You'll be looking out over your left knee. Your right foot should be pointed to the right, and your left foot will be pointed to the front and bent at a 90-degree angle. Inhale and extend your arms overhead. Reach your tailbone to the floor and stretch through your fingertips, creating length in your arms and upper back.

Step 2: Keeping your legs engaged, place your hands on your hips and square them off to the front. Inhale and extend your arms overhead. Reach your tailbone to the floor and stretch through your fingertips, creating length in your arms and upper back. Hold for 3 to 5 breaths, remaining active through the entire body. On the next exhale, release your arms and step forward. Repeat on the other side.

Surya Namaskar

The Surya Namaskar consists of 12 asanas combined in one, and exercises the entire body. It is one of the most powerful asana sequences in Yoga.

If you’re facing a time crunch and are unable to do a full yoga session, 12 rounds of Surya Namaskar make a sufficient and thorough workout. Done at a fast pace, a few rounds of Surya Namaskars, give a good cardiovascular workout, whereas if performed at a slower pace they are grounding, relaxing and meditative. It also adds an opportunity to be grateful to our practice of asanas.

Get Toned at Every Age

Getting in shape will be a lot more manageable when you have a focus, so set a realistic fitness goal for yourself. Need a little help getting ready for bikini season? Here are the body parts you should focus on and the killer moves to get them in shape.

BY ARIANA FINLAYSON

20s: Focus on Your Core

"A toned core will help your body age well in the decades to come, so it's crucial to build a strong one early on," says Valerie Orsoni, founder of LeBootCamp.com. "Also," adds Geralyn Coopersmith, senior national manager at Equinox Fitness Training Institute, "developing a fit core early in life sets you up for amazing posture and a pain-free lower back."
Next: The killer move for your core

20s: Killer Move: The Plank

Goal: To condition your entire core
Frequency: Four times a week
Directions:
- Get into a push-up position with your forearms on the floor.
- Lift your legs and torso up off the ground so that only your toes and the flats of your forearms remain on the floor.
- Keeping your back neutral and your belly button pulled in, hold this position for 20-60 seconds.
- Repeat for 3-5 sets.
Next: Butterfly abs exercise

20s: Killer Move: Butterfly Abs

Goal: To work your deep abs while getting a flat, sexy stomach
Frequency: Four times a week
Directions:
- Sit comfortably on a gym mat or carpet with your legs crossed. Using your arms to support you, slowly lie back until your body is flat, keeping your legs crossed.
- Place your hands under the nape of your neck for support. Inhale through your nose, and raise your chest a few inches off the floor while exhaling through your mouth. Your chest should be moving up toward the ceiling, not bending forward to your knees. This should be a smooth, controlled motion.
- Repeat 25 times, and as you progress, move up to 50 times.
- Tip: Do not push your head with your hands as this puts you at risk of injuring your neck. The purpose of your hands is to keep your head in alignment with your back and shoulders. You don't want to curve your back.
Next: The body part to tone in your 30s

30s: Focus on Your Buttocks/Glutes

"Since women in their 30s tend to spend more time at a desk than at the gym, this sedentary lifestyle starts to show," says Orsoni. "The glutes are the biggest and most powerful muscle in the body," says Coopersmith. "Working on this part now and keeping it going will keep your body looking young and sexy as you move on through the decades.
Next: The killer move to tone your glutes

30s: Killer Move: The Bridge

Goal: To get a firm, toned butt
Frequency: Four times a week
Directions:
- Using a gym mat or a towel, lie down on your back with your knees bent and feet flat on the floor.
- Rest your arms on the ground parallel to your body, with your palms facing down.
- Keeping your upper back and your feet firmly on the mat, use your hands to support your body and raise your glutes up toward the ceiling as high as you can while contracting (squeezing) your glutes.
- Release the contraction and lower your glutes almost to the floor, being careful not to touch the mat. Then, immediately raise your glutes again while contracting the muscles.
- Continue to contract and release for about 12-15 reps. On your last repetition, hold the contraction for about 10 seconds.
- Repeat 2-3 times daily.
Next: The body part to tone in your 40s

40s: Focus on Your Arms

"You don't want to be waving hello while your underarm is waving good-bye. "Keeping your arms toned will take years off of your appearance and make you look athletic and sleek," says Coopersmith. "Focus on your triceps — they're the most difficult to tone and should be exercised regularly," says Orsoni. You'll be thankful come spring when you shed your cardigan to show off your toned arms.

Next: The killer move to tone your arms

40s: Killer Move: Kneeling Push-up

Goal: To tone your arms while engaging your core (an extra calorie-burner)
Frequency: Five times a week
Directions:
- Assume a push-up position, but bend your knees, placing them on the floor. You should use a folded towel or mat under your knees for support.
- Place your hands in line with your shoulders on either side of your torso.
- Make sure your fingertips face forward.
- Cross your ankles as you lean forward.
- Lower your chest until you are about 3 inches off the floor and press back up to the starting position.
- Do 12 repetitions for 1-3 sets.
Next: Alternate, beginner push-up

40s: Killer Move: Wall Push-up

Beginner:
- Stand an arm's length away from the wall.
- Place your palms on the wall and bend at the elbows to do 20 standing push-ups.
- Push your body back from the wall harder each time, moving slowly and maintaining control.
- Increase the intensity by using one arm at a time, or lifting your fingers away from the wall.
Next: Alternate, advanced push-up

40s: Killer Move: The Push-up

Advanced:
Work up to doing "real" push-ups: entire body in plank position, knees locked and off the floor, supporting yourself on your toes.
Even if you can only do one or two at first, eventually you'll be able to do them exclusively on your toes.
Next: What to focus on in your 50s

50s: Overall Flexibility

"In your 50s, assuming you have worked on all of the above-mentioned areas, you need to preserve your overall flexibility to help keep your joints healthy and strong," says Orsoni.
Next: 7-step flexibility routine

50s: Killer Move: Morning Wake-Up Call, Step 1

Goal: To unwind after a stressful day and improve overall flexibility
Frequency: Every morning or night
Directions:
Set a relaxing mood by secluding yourself in a quiet room and lighting a refreshing lavender or vanilla candle. Use a yoga mat for traction, or a towel.
- Start out in a tabletop pose with your knees bent and hands flat on the floor, keeping your back as flat as a table, eyes forward.
- Curve your back slightly up toward the ceiling into the yoga pose known as cat pose.
- Continue to try to press your chin toward your chest (as if you were trying to hold on to a golf ball with your chin and neck), being careful not to stretch your neck too much.
- Breathe slowly, inhaling through your nose and exhaling through your mouth (not the opposite).
Next: Upper back and spine stretch, continued

50s: Morning Wake-Up Call, Step 2

- Stay on all fours, and curve your back in toward the floor, also known as cow position. Breathe slowly, keeping your airway open.
- Raise your head and tailbone toward the ceiling, continuing to curve your back and pull your stomach in toward your spine.
- Switch from cow to cat position approximately five times.
Next: Shoulders and hamstrings stretch

50s: Morning Wake-Up Call, Step 3

Shoulders and Hamstrings
- On your last cat position, curl your toes under and straighten your legs up into the yoga pose called downward-facing dog.
- You should be pushing your buttocks toward the ceiling, keeping your hands and toes on the mat.
- Keep your head down and push back on your arms.
- Keep this position for five breaths. Then move back into your starting position, on all fours.
Next: Lower back stretch

PHOTO CREDIT: ISTOCK

50s: Morning Wake-Up Call, Step 4

Lower Back and Hip Flexors
- Kneel down with your butt sitting on top of your heels.
- Lean forward with your arms stretched out in front of you, resting your chest on your knees, your forehead toward the ground. This is called child's pose.
- Relax and breathe slowly, continuing to reach your hands out toward the wall in front of you while pushing your buttocks toward the floor.
Next: Arm stretch

50s: Morning Wake-Up Call, Step 5

Arm Circles
- Rise, remaining on your knees with your butt on your heel and your back straight.
- Make wide circles with your arms — first forward arm rotations, then backward.
- For forward arm rotations, keep your elbows locked and move your arms out in front of you, down toward the floor, back behind you, then up toward the ceiling, and finally back by your knees.
- For back arm rotations, keep your elbows locked and move your arms out in front of you, up toward your head, down your back, and then back by your knees.
Next: Upper back stretch

50s: Morning Wake-Up Call, Step 6

- On the last circle backward, go as far back as you can and place your arms behind your back with your palms flat on the floor, fingertips facing toward the wall behind you.
- Gently arch your back to get a little more stretch while looking up toward the ceiling.
- Don't force it: too arched is not good.
Next: Arms and obliques stretch

50s: Morning Wake-Up Call, Step 7

Arms and Obliques
- Return to sitting on your knees and stretch both your arms toward the sky (with your fingers interlaced and palms turned upward).
- Take your right hand out of locked position, while keeping your left arm raised, and place your right hand toward the floor so only your fingertips touch.
- Now stretch your left arm upward, paying attention to the stretch in your back and side.
- Repeat the same on the other side.