Slow down for faster firm up!

Posted under female workout

Speed up the rate on firming up by following one simple key.

The key? Stretch out every exercise over a full 90 seconds. “Stop-and-hold training is more effective than traditional strength training because it maximizes muscle tension throughout the total range of motion,” says Pete Cerqua, author of The 90-Second Fitness Solution (Atria Books), who created these slow-mo moves.

You will need a pair of 5 to 10 pound weight and a stability ball.
Perform one repetition on each side of each sculptor muscles two times a week on nonconsecutive days.

Arm accentuator
Stand with feet hip-width apart, a weight in each hand, arms down. Raise arms out to sides a few inches and hold for 10 seconds. Repeat this stop-and-hold pattern four more times, ending with arms at shoulder height (as shown). Slowly lower arms in four 10-second increments.
• works shoulders

Tush tightener
Stand with feet hip-width apart; raise arms to shoulder height for balance. Bend knees and slowly squat about one third of the way down to floor; pause and hold for 10 seconds. Lower 2 inches more; hold for 10 seconds. Repeat pattern three more times, ending in a deep squat (as shown). Slowly rise in four 10-second increments.
• works butt, thighs

Belly buster
Lie faceup with legs extended straight up, arms out to sides, palms down. Keeping legs together, lower legs a few inches to left; pause and hold for 10 seconds. Repeat this stop-and-hold pattern four more times, ending with legs just above floor (as shown). Raise legs back to center in four 10-second increments. Repeat on opposite side.
• works abs, obliques

Total toner
Lie faceup, head and upper back on ball, hips raised and aligned with torso, a weight in both hands, arms extended to ceiling. Lower arms behind you 2 inches toward floor; hold 10 seconds. Lower 2 inches more; hold 10 seconds. Repeat three more times, ending with arms parallel to floor (as shown). Raise arms in four 10-second increments.
• works triceps, chest, back, butt, thighs, hamstrings

Lower-body buffer
Stand with feet staggered, left foot in front of right, right heel lifted, a weight in each hand. Bend knees and lunge down 2 inches; hold for 10 seconds. Lower 2 inches more; hold for 10 seconds. Repeat pattern three more times, ending in a deep lunge (as shown). Slowly return to standing in four 10-second increments to complete rep. Repeat on opposite side.
• works butt, thighs

Bust booster
Start in push-up position with hands slightly wider than shoulders. Keeping neck in line with spine, lower 2 inches; hold for 10 seconds. Lower 2 inches more; hold for 10 seconds. Repeat pattern three more times, ending just above floor (as shown). Straighten arms in four 10-second increments.
• works chest, shoulders, triceps

Back attack
Lie facedown with torso on ball, feet wider than hip-width apart, a weight in each hand, arms down, palms facing each other. Raise arms out to sides a few inches; hold for 10 seconds. Repeat stop-and-hold pattern four more times, ending with arms at shoulder height (as shown). Lower arms in four 10-second increments.
• works back, shoulders, triceps

Photos and exercises courtesy of self.com

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