Free-Reprint Article Written by: Tracey Mallett See Terms of Reprint Below.
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But don't worry, there's still time to get in shape to strut your stuff on the beach or the boardwalk! Additional Article Information: =============================== 656 Words; formatted to 65 Characters per Line Distribution Date and Time: 2006-08-24 13:24:00 Written By: Tracey Mallett Copyright: 2006 Contact Email: mailto:[EMAIL PROTECTED] For more free-reprint articles by Tracey Mallett, please visit: http://thePhantomWriters.com/free_content/d/index.shtml#Tracey_Mallett ============================================= Special Notice For Publishers and Webmasters: ============================================= If you use this article on your website or in your ezine, We Want To Know About It. Use the following URL to let us know where you have used this article, and we will include a link to your website on thePhantomWriters.com: http://thephantomwriters.com/notify.php?id=3441&p=load HTML Copy-and-Paste and TEXT Copy-and-Paste Versions Of Article Are Available at: http://thePhantomWriters.com/free_content/db/m/fitness-for-busy-women.shtml#get_code --------------------------------------------------------------------- Summer Fitness for Busy Women: 4 Quick Exercises To Stay Firm During Bikini Season Copyright © 2006 Tracey Mallett Tracey Mallett Fitness http://www.traceymallett.com/products.htm It's summertime, and the living is easy - except when you have to think about putting on an itsy-bitsy-teeny-weeny yellow polka dot bikini! But don't worry, there's still time to get in shape to strut your stuff on the beach or the boardwalk! These tried-and-tested exercises can give you quick results with just 10 minute focused workouts every other day. (If you're on a serious mission and feeling really motivated, feel free to go for it every day!) And don't forget to mix up these moves with some cardio work, even if it's a game of soccer with the kids or a brisk walk to the park. Take advantage of the extra quality time you're spending with the kids, family or friends this summer - whether at home or on vacation - and put the fun things you do to work to stay active. Every calorie counts! And after a few weeks with these exercises, you can look your best in the season's latest teeny-weeny bikini fashions! Have fun in the sun - but don't forget the sunscreen!! Dolphin Kicks For this exercise you want to balance your weight on your forearms with your elbows directly underneath your shoulders. Make sure to pull your shoulder blades down towards the hips (away from your ears) - this will keep the stress off your shoulders. Extend your hips and spine, pull in your abs (this supports your torso) and bend your right knee slightly off the floor for more support. First Inhale, and then as you exhale extend your left leg straight out to hip height, contracting the glutes and hamstrings. Your hips should be facing forward at all times. With a slight bend, return the left leg to meet the opposite supporting leg. Reps: Repeat up to 20 repetitions, keeping the torso still, then switch to the other side. Muscle Focus: Glutes, hamstrings, abs, and lats. Super Butt Kicks Lay down on your back, placing your arms down by your side. Lift your hips off the floor in a bridge position. Your right knee should be bent with the heel in line with your sit bone, and your left leg should be extended straight up. As you inhale, lower your left leg to the floor. Be sure to keep your hips still and maintain the bridge position. Exhale and bring the leg back up to the start position Reps: Repeat up to 20 reps, then lower your left leg to the floor in the same bent position as the right. Lower your butt to the floor, rest, and change over to the other leg. Muscle Focus: Glutes, hamstrings, abs Dead Bug Lay down on your back with knees bent at a 45-degree angle. Head, neck and shoulders should be off the floor and hands resting on your knees. On an exhale, draw in your abs and simultaneously extend your left leg out and your right hand over your head. Repeat this move, alternating your arms and legs. Keep your eyes focused on your belly button at all times, and if you start to feel tension in your neck, lower your head down to the floor. (This will get easier as you build more strength in the abs.) Reps: Build up to 20 repetitions completed twice with a 30-second to 1-minute break. Make sure not to sacrifice form. Muscle Focus: Abs Side Plank Leg Lifts Lay down on your side, balancing on your right hip and resting on your right forearm. Your right elbow should be directly underneath your shoulder and your knees bent and stacked on top of each other. While exhaling, contract your abs, and lift your hips off the floor. At the same time, extend your left arm and leg out to the side of your body, making sure to keep the knee and toe facing forward. Reps: Try for 10-15 reps, then turn over onto your other side and repeat. Muscle Focus: Glutes, abs --------------------------------------------------------------------- Highly sought after fitness expert 15+ years in the fitness industry, Tracey Mallett can help the busiest women get into shape. Her Super Body Boot Camp Burn It and Firm It and 3-in1 Pregnancy System exercise DVDs each feature different cardio workouts that hone in on techniques that will strengthen and reshape your body's major muscles - in just 15 minutes per day. Even the busiest women have 15 minutes in a day - so buy one of her DVDs now at: http://www.traceymallett.com/products.htm --- END ARTICLE --- Get HTML or TEXT Copy-and-Paste Versions Of This Article at: http://thePhantomWriters.com/free_content/db/m/fitness-for-busy-women.shtml#get_code ..................................... TERMS OF REPRINT - Publication Rules (Last Updated: May 11, 2006) Our TERMS OF REPRINT are fully enforcable under the terms of: The Digital Millennium Copyright Act http://thomas.loc.gov/cgi-bin/query/z?c105:H.R.2281.ENR: ..................................... *** Digital Reprint Rights *** * If you publish this article in a website/forum/blog, You Must Set All URL's or Mailto Addresses in the body of the article AND in the Author's Resource Box as Hyperlinks (clickable links). * Links must remain in the form that we published them. 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