Tighten+Tone Tuesday: How to Perform the One Exercise You MUST Have in Your Fitness Routine

Happy Tighten + Tone Tuesday! This Tuesday I have a special video for you that is going to teach you the one exercise you MUST have in your fitness routine if you don't already.  It's not something that requires a lot of equipment. In fact, you can perform the full version just about anywhere. I say just about anywhere because it wouldn't work when you're skydiving and might be hard to complete underwater and maybe a few other extreme examples. However, I'm 99.9% sure that after watching this video, you'll be able to complete the exercise wherever you currently are right now.

Why is it so awesome? Here are a few reasons:

1. You can perform it anywhere*.
2. It targets your chest, shoulders, and triceps but also works your core muscles so it's basically a full body exercise in and of itself.
3. You can learn how to perfect it in secret and then impress your friends and family!

Curious as to what exercise I'm talking about? Check out the video and two modifications here:

***SPOILER ALERT***

Because, you may not have seen this on the image for the video above.  The exercise I'm sharing with you today is the push-up.

Can you do a full push-up yet? Are you ready to work on yours? Share your thoughts with a comment below:

Tighten + Tone Tuesday

Happy Tighten +Tone Tuesday! We already taught you two shoulder exercises this month. Today we're teaching you how to do one more shoulder exercise, the Standing Scarecrow.  We swear we didn't plan on timing this with Halloween, but are loving the coincidence.  This exercise is great because it focuses on your posterior deltoids (back of your shoulder muscles).  Most of us don't work these muscles much, but it's never too late to start!  Working these muscles will help you improve your posture and strengthen shoulder muscles that are otherwise prone to injury from under-use.  Ready to learn how to be a standing scarecrow without having to buy a barrel of hay? Check out the steps to check your Standing Scarecrow form below:

Step 1: Find a pair of light dumbbells.  We'd recommend starting with a 5 lb pair.  Stand with your feet shoulder-width apart and a slight bend in your knees. Your abs should be in tight to help support your body and protect your back during this move. 

Step 2: Get into position!  With a 90 degree bend in your arms, raise your upper arms so that they are parallel to the floor. Your palms should be facing behind you.  

Step 3: Action! Keep your upper arms, wrists and elbows in this starting position while using your shoulders to move the weights up so that they are perpendicular to your head.  Pause and slowly lower the weights back to your starting position.

Here is a visual for you to compare your form against:

Source

Repeat this move 10-15 times for up to 3 repetitions.  You'll want to lose a light weight, however, you can increase the weight you use if you're able to do more than 15 repetitions over time.  

Have you tried the Standing Scarecrow before? Let us know what you think about this "Scary" exercise with a comment below: 

Tighten + Tone Tuesday

Happy Tighten + Tone Tuesday! Last week we shared the frontal shoulder raise. This week, we're reviewing the form for the lateral shoulder raise.  You should be able to lift the same weight with this exercise. Find your dumbbells and check your form with us!

Step One:  Hold your dumbbells so that they are by your sides and your palms face each other. Bend your knees slightly and make sure your feet are about shoulder-width apart.  Tighten your abs for stability.  Tighten your shoulder blades by pulling them down and back.

Step Two:  Exhale and raise your dumbbells to shoulder height. As you raise the weights, make sure your elbows and upper arm are higher than your wrists and hands.  When your hands are at shoulder height, turn your thumbs upward slightly.  Do NOT lock your elbows. Keep a slight bend in them even at the top of the movement. Keep your wrists neutral and pause for a count a the top (arms parallel to the ground).

Step Three: Inhale and slowly lower your dumbbells back to their starting position.  Rotate your thumbs slightly down as you lower your weights. Make sure your abs stay tight so that your body is stable throughout the move.

Here is your visual:

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Have you tried this exercise? What do you think? Share your comments with us by posting in the space below:

Tighten + Tone Tuesday

This Tighten + Tone Tuesday we're sharing a shoulder exercise.  We've focused on some exercises in the past that target the shoulders as supporting muscles (like the push-up), however, today the shoulders get to shine! Find a lighter pair of dumbbells and check your front shoulder raise form with our tips today.

Step One: Stand with your palms facing the back of your body and a light pair of dumbbells at your sides.  Lightly bend your knees and tighten your abs so your body will be stable throughout the movement.  Your feet should be about shoulder-width apart.

Step Two: Exhale and slowly raise your weights in front of your body until they are parallel to the floor (even with your shoulders). Pause briefly.

Step Three: Slowly return the weights to your starting position as you inhale.

Repeat this exercise for 10-15 repetitions. If you can do more that 15 reps, increase the weight.  If you are in between weights, you can bend slightly at the elbows to make the exercise easier for a given weight.  

Here is your visual:

 Have you tried this exercise? Let us know what you think by posting a comment in the space below:

Tighten + Tone Tuesday

Happy Tighten and Tone Tuesday! This week we're looking at the push-up. Loved by men and often feared by women, the push-up is an exercise you should embrace if you want to see results!  Although the push-up focuses on strengthening the chest, triceps, and shoulders, it can act as a total body exercise when done correctly.  So, how do you do it correctly? We're so glad you asked! Here are your Perfect Push-Up Guidelines:

Step One: Find a spot on the floor and set yourself up on your hands and knees.  Place your hands shoulder width apart with your thumbs directly below your shoulders. Pull your shoulder blades down your back by contracting or squeezing these muscles.  Engage (tighten) your abs.

Step Two: Extend your legs so that your body weight now rests on your hands and toes.  Check to make sure your entire body is straight. Your head should be aligned with the spine. Your feet should be together and your abs should be tight.

Step Three: Get ready, get set, go! Now you're ready for the push-up.  Slowly lower your body by bending the elbows. Your elbows should bend back at a 45 degree angle away from the body.  Continue to lower your body with your glutes (butt muscles) and thigh muscles contracted (squeezed) until your chin or chest touch the floor. If you can't get this low, don't worry. Do focus on keeping your hips, shoulders, and neck in one straight line.

Step Four: Return to your starting position.  As you move, think about gripping the ground with your hands and pushing the floor away from you. This helps engage your muscles. Extend your elbows until you are back to your starting position. Make sure that you are maintaining a straight line with your body. Don't let your hips lift up or dip down.  

Check your form against these perfect push-ups from our friends at ACE (the American Council on Exercise):

Repeat for 10-15 repetitions. After 60 seconds of rest try another set, working up to 3 sets.  Having trouble performing your push-up? The closer your legs are together., the harder the push-up will be.  Try widening your leg position.  Still too hard? Drop to your knees or perform your push-up on an incline. Try resting your arms on a bench and lowering at an angle.  Still too hard? Try your push-up off of the wall. Continue practicing and focusing on staying in alignment. If your hips dip or rise up, discontinue the exercise.


Did you do any push-ups today? What do you think about this exercise? Share your thoughts with us in the comments below: