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13

3 Exercises You Never Have to Do Again after 2012

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Build that Bust

Build that Bust

Ready to leave behind certain moves, memories, and mad moments of 2012? Want to enter 2013 with exercises that are effective and efficient? Say sayonara to the following exercises that are useless at best, injurious at worst. Yes, you have the official Fun and Fit wand wave to refrain forever from certain moves!

Unweighted Arm Circles

We confess – we used to teach air circles ourselves back in the 80s. But they don’t actually work anything effectively. The arm circling exercise really just stresses the shoulder and wrist joints. If you want to target your biceps, triceps, or forearm, you have much better options. Comment below if you want us to make videos showing you those better upper body and arm exercises.

[youtube]http://www.youtube.com/watch?v=z7HQjlbFzKM&feature=share&list=PLkNW77Cz_XKGdRnYXJn9V7TfuVH-Zbs-X[/youtube]

Standing Chest Squeezes, aka “Bust Builders”

We must, we must, we must build up our bust.
For fear, for fear, we won’t fill our brassiere.
Who recognizes that ditty from grade school PE? Did you also have to chant those words while doing chest squeezes, bust builders, or whatever you called them? As an adult have you tried standing pec work with free weights in your hands to strengthen your chest? One problem: the resistance factor is all wonky so there’s no significant pectoral work. All this exercise does is stress your shoulder joint.

[youtube]http://www.youtube.com/watch?v=ep7pTGJgC08&feature=share&list=PLkNW77Cz_XKGdRnYXJn9V7TfuVH-Zbs-X[/youtube]

Leg Lifts, Fire Hydrant Style

Don’t use this fire hydrant to put out any hot hiney flames! This so-called leg & butt exercise (it isn’t) is a useless exercise unless you want your hip to hurt. Mostly you are getting external hip rotation joint action, which has some value but not as a great glute move. You can do so many other, better exercises for your legs, and tush that don’t depend on low resistance, high repetition wafting through the air.

[youtube]http://www.youtube.com/watch?v=0dSQubp4zB4&feature=share&list=PLkNW77Cz_XKGdRnYXJn9V7TfuVH-Zbs-X[/youtube]

Click to see more exercises that DON’T work in our YouTube Playlist: Exercise No No’s – Funny, Useless, Parodies and Otherwise

To see exercises that DO work, take a look at a few of our other YouTube Playlists:
Right and Wrong Way to do Exercises
Get Better Posture and Spinal Alignment
Healthy Aging Exercises for Women Over 45

End 2012 with action that will propel you into a more fit 2013:  Subscribe now to our YouTube channel and blog. Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Click now on the icons above or below. We make it easy to share and subscribe!

3

Fabulosity Comes to Those Who Weight

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dearest Fun and Fit:Kymberly and Alexandra

I’m a glamorous lady person in need of your hilarious sarcasm and expert advice.  I am on a quest to create home improvement magic but have found a limit to even MY glittertastic capabilities: that drill can get quite heavy after awhile.  Even though I have a fantastically large amount of shoes I have an embarrassingly small amount of upper body strength.  The only workout my arms probably get includes swiping my credit card at the hardware store and raising martinis to pour down my throat.  Unfortunately I have a busy schedule of kicking ass, taking names and other general fabulosity. (I need) general upper body strength not just biceps – things like … painting ceilings or weedeating for long periods of time, etc. get to be a problem and I’m too independent (cheap) to hire that (&$%*&) out. I’m thinking I’m not the only girl who has this problem so I hope others can relate!! Can you recommend some effective exercises to tone me up in no time so I can show my house who’s boss?  I toast my martini to you!  Ok it’s really just a glass of cheap wine.

Yours always in Fabulosity,

Madame Sunday

Chattanooga, TN which I call Chattavegas because it makes me (and it) seem waaaay more glam

Dear Madame Sunday:

A: You want to look like the ladies above, but instead you are more like this:

:

First of all, for triceps, do this exercise,  

To make it easy for you, Fun and Fit are only suggesting beginner exercises that require hand-held weights and/or your body weight. But we do recommend these weights for the triceps kickback (where’s our endorsement fee Centurions?):

Then do this exercise for shoulders, chest and triceps:  

After which you will be able to do this for painting the ceiling:

Glam people inspire jealousy so you have to accept that people will be talking behind your back. So make sure it’s a well-toned back.

And, finally we come to the core. Are you rotten to the core? If so, place your exercise mat on top of this:

so you can be carried around in true glam style while doing the side plank.  

So, have you figured out that we are recommending a complete upper-body overhaul? No oil change or tire rotation required. When you have done all these exercises and are super hot glam fab toned shiny and sparkly, let us know so we can give you the biceps and latissimus dorsi exercises too! Ahahaaaaaaa. Get to Work Lady Person!

K: You set a high bar with your humor and fabulosity (you can pick whether I am referring to high barbells, highballs, or high people in bars). You would be well-served (and who doesn’t want to be well-served?) to add push-ups to your repertoire.  Ideally you would do these suggested upper body and ab exercises (especially the push-ups) at least three times a week, 15-20 repetitions of each exercise with good form, to fatigue. Not collapse or dishevelment, but fatigue that looks like malaise or ennui or the vapors. You know, something Victorian ladylike.

Readers, lady persons and man persons: What around-the-house activities get you in shape? Which ones leave you less than glamorous and glowing?

Photo credits: Creative Commons (Rennett Stowe, Nan Palmero, Quinn.Anya, loosepunctuation) and Photobucket