Playground exercises for a slimmer you

Posted under female workout

Busy women juggling a balance between home responsibilities and career demands have to squeeze in precious work out time. Germain Phanord, a trainer in New York City, developed firm-your-body exercises for busy women who also love to have fun as much as work.

Here is what you need. A spacious playground is the perfect place. When the structures are not found in the playground then simply improvise. For example, you can do get-ripped dips on any bench or the chin-up hold-up on a set of rings.

Tips: Power-walk or jog to the park. Perform two sets of the indicated reps of each move thrice a week.

Lose pounds!

Our toning routine creates sexy muscles. They will dramatically become visible after fat is melted, revealing those sexy curves. Do these playground favorites for 30 minutes to burn additional calories.

• Catch 162 calories
• Four square 162 calories
• Frisbee 96 calories
• Hacky sack 129 calories
• Hopscotch 162 calories
• Hula hoop 162 calories
• Jump rope 321 calories
• Kickball 225 calories
• Tag 256 calories
• Trampoline 114 calories

Chin-up hold-up

Jump up and grab a monkey bar with hands shoulder-width apart, palms facing you. Hang from bar with arms straight, legs together. Bend elbows and pull yourself up until chin passes bar (as shown). Hold position for 10 to 15 seconds. Lower. Repeat.

• Works biceps, back, abs

Get-ripped dip

Sit on edge of bench, hands at sides, fingers forward, left knee bent 90 degrees, foot flat on ground, right leg extended forward. Use arms to lift yourself off bench. Bring right leg out to right side as you lower body until elbows are bent 90 degrees (as shown). Return to start. Do 12 reps. Switch legs; repeat.

• Works triceps, butt, thighs
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Balance bend

Stand with back about one giant step away from a 1- to 2-foot-high swing. Reach back with left foot and place toes on seat. With hands on hips, sink into a lunge (as shown). Slowly return to standing. Do 12 reps. Switch sides; repeat.

• Works abs, butt, thighs, hamstrings

Hanging crunch

Jump up and grab rings (or monkey bars), hands shoulder-width apart, palms facing each other (or forward). Hang with arms straight, legs together. Bend knees, twist torso to left and bring legs toward chest (as shown). Lower legs. Repeat on right for one rep. Do 12 reps.

• Works arms, abs, obliques

Electric slide

Stand at top of slide, facing in, holding bar for support. Bend right knee and slide left leg behind you into a deep lunge (as shown). Straighten right leg as you quickly slide left leg to top of slide. Repeat on left, making motions continuous and smooth. Keep alternating sides for 30 seconds.

• Works arms, abs, butt, legs

Playtime pull

Stand facing a fence or railing. Grasp it at shoulder height and width with both hands, arms extended; stand on base, knees bent, thighs parallel to ground (as shown). Squeeze shoulders together as you bend elbows and pull chest toward railing. Return to start for one rep. Do 12 reps.

• Works arms, back

Swing fling

Stand on swing holding chains with elbows bent, hands in line with ears. Contract abs and extend left leg (as shown). Return foot to seat. Repeat on opposite side for one rep. Do 12 reps.

• Works arms, back, abs, legs

Powerhouse push-up

Start in raised push-up position, resting toes on a swing seat that hangs 1 to 2 feet above ground. Do a push-up. Hold raised push-up position as you lift left foot off seat (as shown). Lower foot. Repeat on right for one rep. Do 12 reps.

• Works shoulders, biceps, chest, back, abs, butt

Balance beam calf raise

Stand on a sturdy bench, arms extended out to sides at shoulder height for balance. Rise onto ball of left foot while right foot hangs off side of bench; lower left heel, then bend left knee and dip right foot over side of bench (as shown). Return to start. Repeat on opposite side for one rep. Do 12 reps.

• Works arms, abs, butt, thighs, calves

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