Reinforcing our defences: the classic healthy advice of regular exercise, relaxation, nutrition and sleep all help maintain the immune system

My brother’s a mechanic and compares the human body to a car: “If you put bad fuel in it, never put oil in it, never service it, never clean it, and run it constantly at 100 mph in third gear, you quickly wreck it.” Of course, he’s right. But thankfully some lifestyle changes can reinforce your body’s defences in this battle.

The immune system protects the body against disease and infection, and helps it recover after injuries. It’s powered by five litres of blood and a clear liquid called lymph that pass through the body, carrying elements like white blood cells that produce antibodies to fight foreign substances. Fever and inflammation are signs that your body is doing its job.

But research shows nature’s defence system can be compromised by some familiar bad habits: smoking; too much alcohol, caffeine, salt, sugar, stress and sunbathing; poor hygiene; and not enough sleep, fibre, green vegetables, exercise – and laughter. On the positive side, you could do yourself a wealth of good by turning these vices into virtues.

Let’s start with booze – and some sobering figures. A report by the Organisation for Economic Co-operation and Development (OECD) claims the average Briton drinks the equivalent of 108 bottles of wine a year – or 427 pints of beer.

Put in context, American health authorities define “binge drinking” as five or more drinks on a single occasion for men and four or more for women. Heavy drinking is 15 or more drinks per week for men and eight for women. So the UK is drinking itself to death, and annihilating its immune system en route.

Please drink responsibly: keeping alcohol consumption to a maximum of one or two drinks a night – yes, that low – is recommended to maintain normal immune response

Plus a fifth of the world’s population smokes. That’s over a billion people, and around 800 million of them men. In the UK, the figure is around 15 per cent of adults: over seven million people, with slightly more men than women. Tobacco smoke suppresses the body’s immune response and destroys antibodies, making it more susceptible to infections and diseases.

Then there’s caffeine. Your daily latte is fine, but too much coffee, tea and fizzy pop, especially late at night, can interfere with your sleep. And without your nightly seven-to-eight hours’ shut-eye, the body produces and releases fewer cytokines – proteins that target infection and inflammation.

Salt is also a culprit. Guidelines recommend a maximum adult daily intake of 2,300 mg – or about a teaspoon. Reading sodium levels on food labels makes you dimly aware that eating some processed and ready-made foods could all-but turn you into Lot’s wife.

Excess sugar also reduces the ability of immune cells to absorb bacteria. The American Heart Association recommends limiting additional sugar – including in food – to under nine teaspoons a day for men and six for women (or 36 and 24 grammes respectively). Around one in 10 Americans have diabetes. In the UK, it’s one in every 16.

If a person is also chronically stressed, hormone changes can affect bodily function over time and increase the risk of health problems. Finding personal methods of relaxation, from deep breathing to deep sea diving, are vital. While sunshine is key for producing vitamin D, but too much can temporarily damage one’s immunity and eventually lead to skin cancer.

As for bad hygiene, the virus has starkly highlighted just how vital it is to cover your face when you cough and sneeze (as well as polite), don’t touch your face, and regularly wash your hands – especially if you’ve been on public transport.

Back to nature: choose fresh wholesome foods instead of processed varieties to help effective functioning of the body’s defences

Then there’s the food we eat – or don’t. Research shows a higher intake of fibre, or roughage, supports a healthy immune system. In the UK, the daily recommended amount is 30 grammes for adults, with the current average at about 18. The nation spends almost £100 million a year on prescription laxatives. The cost of treating constipation in 2017/18 was the equivalent to funding 7,043 newly qualified nurses for a year.

Ditching processed food for whole food can be highly beneficial. Opt for more vegetables, fruit, oatmeal, whole grains, brown or wild rice, pulse pasta, beans, lentils, peas, chickpeas, nuts and seeds.

Specifically we must also eat more green vegetables. These provide key nutrients, including anti-inflammatory antioxidants, vitamins A and C, and folate. Greens also help power immunity in the gut, where 70-80 per cent of immune cells are located. The best green veggies include kale, spinach, broccoli, bok choy, cabbage and Brussels sprouts.

Other foods have long been promoted as immunity boosters. Although there are still relatively few studies of the effects of nutrition on the human immune system, these foods are undeniably full of beneficial vitamins and minerals.

Citrus fruits – such as grapefruit, oranges, tangerines, lemons, limes, clementines and papaya, as well as kiwis and red bell peppers – are high in vitamin C, which is thought to encourage white blood cell production. Aim for 200 milligrammes a day: one medium orange provides 70 mg, a grapefruit almost 90 mg, and a medium red bell pepper 150 mg.

The hot stepper: just one way to exercise while watching TV, listening to music, reading, chatting, childminding…

Vitamin E also plays a key role in immunity, so consider ditching sugary treats and snacking on almonds and sunflower seeds, while for those stuck indoors there’s some vitamin D in natural yoghurt. My favourite snack is half a bowl of yoghurt with a few almonds, hazelnuts, pine nuts, sunflower seeds, pumpkin seeds and a drizzle of natural honey.

The sick patients’ classic chicken soup is also high in vitamin B6 that helps produce red blood cells and could lift bad moods. While the beta carotene in carrots and sweet potatoes helps produce white blood cells.

Garlic, ginger, turmeric and pomegranate juice have long been associated with fighting infection and reducing inflammation. Antioxidants such as green tea and dried tart cherries also help keep the immune system ticking along, as does the zinc in shellfish and the selenium in Brazil nuts and sardines.

Aside from what we can eat, there’s also what we can do. Temporary self-isolation doesn’t have to mean endless joyless misery. There’s truth in the saying laughter is the best medicine, so chat to jolly friends and family or watch a comedy.

Laughter releases dopamine and other feel-good chemicals in the brain, all of which can help decrease stress. Twenty minutes of belly laughing a day could keep your immune system in tip-top order.

And, of course, regular exercise is a pillar of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against diseases – always fundamental but especially now. Just as importantly, exercise is a natural and effective treatment for anxiety. By releasing chemicals called endorphins, exercise relieves tension and stress, boosts physical and mental energy, and enhances the sense of well-being.

The NHS website has clear physical activity guidelines for adults aged 19 to 64 under the sub-heading “adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.” Time to dig out those trainers from the back of the wardrobe.

We are what we eat: the multiple benefits of eating salads could help maintain a healthy immune system

Along with a healthy diet, exercise contributes to general good health and therefore a healthy immune system. It also promotes good circulation, which allows the substances of the immune system to move through the body and work efficiently.

This is essential as we get older, as the immune system’s capability reduces, resulting in more infections and diseases. There also seems to be a link between nutrition and immunity in the elderly, who are prone to “micronutrient malnutrition.” This occurs when a person is deficient in vitamins and minerals from their diet. Older people tend to eat less and often with less variety, and need to take particular care.

So instead of focusing on ‘boosting’ the immune system, perhaps think of your changed lifestyle in these unprecedented times as a time for unprecedented lifestyle change – with the benefits outlasting the outbreak.

We live in extraordinary times, but the guidelines for a healthy life haven’t changed: stop smoking; drink alcohol moderately; eat a diet rich in fruit and vegetables; exercise regularly; maintain a healthy weight; get enough sleep; minimise stress; and wash your hands. Under the global threat of coronavirus, this sage advice could not only save your life but those of many others.

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The English-speaking world is fond of shoulders: we rub shoulders, put our shoulders to the wheel, or give someone the cold shoulder, have a chip on our shoulder or even have an old head on young shoulders.

It seems the shoulder sets a physical and moral standard. It’s also a symbol of strength and authority, and traditionally a fine set of shoulders on a man could make a woman swoon. I can see that.

Alas, nowadays the deltoids are an area that is often neglected. This is a shame, because a little conditioning work can produce excellent results for both men and women. Toned delts add aesthetic balance to overall physiques becoming increasingly lower-half heavy due to sedentary lifestyles.

The extra resistance training involved also strengthens a rather vulnerable joint while boosting bone density. And the extra upper body strength gained improves functional fitness that benefits our everyday lives now, and could prove vital in older age. If you fall, it’s good to know you can hoist yourself up again.

Even better, this type of work could be done in front of the TV. So let’s get to it. All you need is a set of dumbbells to suit your strength level. Make sure you are warmed up, have some water, and do a few shoulder circles backwards and forwards to get the joints ready and well oiled.

We are going to do a simple tri-set. Three exercises, each following on from the other until all three are complete, and then we can rest. This works at every level of fitness, the number of sets is flexible, and it exercises all parts of the shoulder muscle – the front (anterior), the back (posterior), and the middle.

First, the shoulder press. This primarily works the front of the deltoid.

Bend the knees and safely pick up a dumbbell in each hand. Stand with the feet around one-and-a-half times hip-width apart, without locking out the knees. Ensure the back is upright and the stomach and pelvic muscles are braced. Raise each dumbbell to just below shoulder height, with the elbows bent and shoulders back.

Using smooth and controlled movements, lift the dumbbells straight up so that they almost touch. Don’t lock out the elbows and keep the palms facing forwards. Using the same controlled movement, lower the dumbbells back to just below shoulder height, and repeat.

If the goal is strength training with heavier dumbbells, then lift for a set of 6-8. For general strength and endurance with moderate weights, then lift for a set of 10-15.

Once that set is complete, lower the weights in front of you so they almost touch, at top-of-the-thigh level, and immediately continue with the upright row. This exercise primarily works the rear of the shoulder.

Maintaining the same body and leg positions, raise the weights up your trunk to just below shoulder level. Use smooth and controlled movements, lead with the elbows and ensure the knuckles always face forwards. Lower the weights back to top-of-the-thigh level and repeat, using the same number of reps as before.

Once these are finished, the arms should be lowered until they are straight down, and then turned round by the sides of the body. Then immediately continue with lateral raises, which work the middle of the deltoids – and are the toughest of the three moves because they have the longest levers and are the last!

Keeping the arms straight but not locked out at the elbow, raise the arms up to shoulder level so the hands, arms and shoulders all finish in a line, and the arms are 90 degrees from the body.

Then lower the arms back towards the body so the hands almost touch the sides of the thighs. Ensure the movement is smooth and controlled, and the thumbs are facing forwards throughout.

Continue with as many reps as previously, then take a well-earned rest for either one or two minutes. Then repeat the entire tri-set. Then rest, and repeat for a third time (or more, depending on your aims and levels of strength and endurance).

This entire exercise takes around 8-15 minutes. Or the first half of your favourite soap opera. Or the first period of extra-time. Or the first half of the news. And in no time, those shapely shoulders and delectable deltoids will be back. Just in time to put the kettle on. So go on, put your shoulder into it!

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One of the most memorable film scenes from my childhood came from Carry On Camping. I can vividly recall the outdoor PT class and shapely Barbara Windsor’s bikini top springing free and hitting Kenneth Williams in the face. And the old chant: “I must, I must, I must improve my bust!” And it’s not just women who are chest obsessed. “Moobs” is now in the Oxford English Dictionary.

Alas, it’s a sure sign of disappearing youth when gravity starts overtaking your pectorals, especially after weight loss. But, surgery aside, there are some exercises that can perk up those pecs. Even for women, if the chest itself is sagging, then building up those muscles behind it can boost its appearance. While any kind of weight training can benefit health, fitness and bone strength.

So here are two exercises, for both men and women, which can be performed with either resistance machines in the gym or free weights anywhere, to help you puff out your chest with pride. The key, as ever, is to do these quick and easy exercises regularly, ideally every other day (even at home in front of the TV), and to do them properly to get the full benefits.

For muscle building, use heavier weights and fewer repetitions (6-8). For those of us whose aims are general fitness and toning, use a weight that will allow you to complete 3-4 sets of 10-15 reps each, resting for a minute between each set.

1a. The Pec Dec
The main muscles involved in the pec dec are the pectorals and front of the shoulders.

Select the required weight then sit down on the seat and adjust its height so the upper arms are parallel to the floor and the forearms are at right angles against the pads. Place the feet firmly on the floor or foot rests. Keep the back upright and the head relaxed against the rear pad.

Using a smooth and controlled movement throughout, place the hands and forearms against the pads and squeeze together across the chest. Press with the forearms, not the hands.

Return slowly to the starting position without the weight touching the stack, and repeat.

As with each exercise, if it cannot be maintained in a smooth and controlled manner, consider lowering the weight.

1b. Lying Dumbbell Chest Flyes
The same muscles can be worked and the same results achieved by using free weights and anything that resembles a bench.

Pick up a dumbbell in each hand, sit on the end of the bench, and pull the weights in towards the body. Slowly lie back, face up, with the feet either side of the bench and flat on the floor for balance and support. Ensure the head is on the bench and supported at all times. The back should remain natural not arched.

Extend both arms up above the chest until they are almost straight, with the dumbbells almost touching and the wrists slightly flexed. Do not lock out the elbows and keep the wrists steady.

Maintaining this alignment, lower the dumbbells out to the sides of the body, leading with the elbows and fists. Use a smooth and continuous movement. Lower as far as flexibility allows but no further than just below shoulder level. The line of the wrists, elbows and shoulders should remain at 90 degrees to the body, with the dumbbells parallel to the floor.

Lift the dumbbells back to the starting position and repeat, maintaining the same arm alignment, and using smooth and controlled movements throughout.

2a. Seated Chest Press
This is another superb resistance exercise for working the chest and front of the shoulders, as well as the triceps. (A bust booster and batwing buster, you could say).

Select the appropriate weight then sit down and adjust the seat height so the handgrips are slightly above chest level.

Keep the back upright and head relaxed against the back support.

Grip the handles with the palms facing downward (ideally, one-and-a-half to two shoulder-widths apart) and keep the wrists fixed.

Extend the arms until they are almost straight but don’t lock out the elbows at the end of the movement.

Ensure the action is smooth and controlled throughout.

Return slowly to the starting position without the weight touching the stack and repeat.

2b. Bench Press
The bench press is the free weight equivalent of the chest press, working the same muscles and with the same results. A barbell or dumbbells can be used.

Pick up the barbell (or a dumbbell in each hand), sit on the end of the bench, and pull in towards the body. Slowly lie back, face up, with the feet either side of the bench and flat on the floor. Ensure the head stays on the bench and the back remains neutral, never arched. Position the hands slightly wider than shoulder-width apart on the barbell or in holding the dumbbells, and pull up to chest level.

Extend the arms up above the chest until they are almost straight. (Dumbbell users are copying barbell users so ensure you see the backs of your hands not your thumbs!). Do not lock out the elbows and keep the wrists firm throughout.

Using a controlled movement, lower the barbell or weights to mid-chest level or just below the armpit. Lead with the elbows. Keep the forearms vertical. Lift the arms again and repeat, keeping the action smooth and continuous.

There’s also one extra tip I have regarding general technique. Maintaining the arms at 90-degree angles to the body during sit-ups (and where possible in aerobic or CV classes) also helps tone up the chest area because the pectorals, shoulder muscles and triceps are all working to maintaining arm alignment. A “two-for-one” thought for your next circuit class!

So there you go. Two exercises to help remove those moobs and boost that bust. Quick, easy and free. Ten minutes every other day. I can Calvin Klein calling…

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Don’t get left behind! Four moves to tone up that tush

Few things betray one’s age more than a saggy bottom. An angelic face, ironing board stomach and ballet dancer’s legs can all be betrayed with buttocks like pancakes. The answer can be found in an expensive buttock lift – or absolutely free and regular buttock lifts.

Here are four top bottom exercises, three classic and one my own compound creation, which will help tone up even the flattest of derrieres. Just pick the exercises you prefer, based on your time and ability, and spend 5-15 minutes each day doing them after you have sufficiently warmed up. By all means use music if you prefer, something at around 125 beats per minute.

Add a set to each exercise every week, and after four weeks you could start noticing the difference. If not buns of steel, then at least more buns than crepes!

These are the classic lunge, squat and donkey kicks, and the super-toning “round the world” leg lifts for the buttocks, thighs and hamstrings. (Don’t forget to stretch out at the end!)

1. The Lunge
Stand with the feet hip-width apart and toes facing forwards. Ideally, step forward far enough so that both knees can bend at a right angle as the body is lowered or as far as your knees feel able. Return to the starting position and repeat the movement on the other leg.

Don’t forget to keep the body upright, and the toes pointing forward and hip-width apart to maintain your balance. Look forwards and slightly down, relaxing the shoulders and arms, and ensuring the trailing knee does not touch the floor. Drive back with the front leg to the starting position.

Repeat for eight, 16, 24 or 32 times on each leg. If balance is a problem, all the repetitions can be completed on one leg at a time. A handrail can also be held, if necessary, but only for balance and not to support the movement. To increase the intensity of the exercise, hand weights can be used.

2. The Squat
Stand with the feet hip-width apart or slightly wider, with the feet facing forwards or slightly outwards. The trunk should be upright and the knees slightly bent.

Lower by bending at the knees and hips, ensuring the back remains upright with the shoulders lowered in a vertical line and the head facing forwards. Squat only to a position where the thighs are roughly parallel to the ground to maintain balance and help protect the knees.

Ensure the knees stay in line with the feet and do not go beyond them. The heels should stay in contact with the floor.

Return to the upright position by straightening the hips and knees, without locking out the latter. Make the entire action smooth and continuous, and repeat for eight, 16, 24 or 32 squats.

3. Donkey Kicks
Facing downwards on a matt or towel, position yourself like a table. Your forearms and knees are the “legs,” supporting your bodyweight, and your trunk is the “table top,” with the stomach muscles braced, and parallel to the floor.

Keeping both hips square and facing downwards, lift one leg so it is in line with the body. Then bend the knee at a 90-degree angle and flex the foot so the heel is the highest point. This is the starting position. Keep the head in line with the trunk and facing downwards, and the shoulders square to the floor.

With a small, steady and continuous movement, push directly up through the heel. The lower leg should remain vertical, while the thigh lifts up about 20 degrees. Then lower the heel and thigh to the starting position and repeat the movement. You should feel the effort in the thigh, hamstring, buttock and calf.

Ensure the hips remain squarely facing downwards. That way, the effort is also felt in the opposing buttock. Do not arch the spine, keeping the back in the “table top” position. The only part of the body that should move is the raised leg.

Repeat for eight, 16, 24 or 32 lifts. Change legs and repeat for the same number.

4. Around The World Leg Lifts
Position yourself as for a donkey kick except keep the raised leg straight and in line with the body, with the foot flexed and toes facing the floor. This is starting position No.1.

Again, using small, steady and continuous movements, lift the leg so the thigh raises around 20 degrees, and then return to the starting position. Remember to maintain the “table top” body position throughout. Do not arch the back. The only movement should come from the raised leg. Repeat for eight raises.

Without lowering the leg to the floor, remain at the first starting position and turn the foot and leg out so the whole of the foot is parallel to the floor and the knee is facing the wall. The rest of the body remains in the same position. This is starting position No.2. Then lift the leg as before, this time feeling the effort in the inside of the thigh and outside of the buttock. Repeat for eight raises.

If you are a beginner, turn the leg and foot back to the No.1 position and repeat the original eight lifts. Then return to the No.2 position and repeat for another eight. This way, the raises can be completed in sets of 16, 32, 48 or 64.

For intermediate and advanced exercisers, hold the No.2 starting position. Without touching the floor, bring the raised leg around to the side so it is at a right angle to the body, or as far across as you can manage. The leg remains at body height and straight with the foot flexed. The body position is also the same, with a “table top” trunk, and the hips and shoulders facing squarely downwards.

This time, using very small controlled movements, raise the whole leg slightly. Repeat for eight or 16 lifts, then briefly lower the foot to the floor if necessary. Otherwise, to maintain the intensity, keep it raised and return it to the No.2 position for eight lifts, then the No.1 position for another eight lifts. In total, there are 40-48 lifts.

Then relax, tucking the knees up under the body for 15-30 seconds to stretch out those well-exercised buns. And then repeat the whole sequence on the other leg! Challenging, yes. Worth it? Grab a couple of mirrors and check out that rear view to find out!

The post Four Top Bottom Exercises To Boost Those Buns appeared first on Reverse Time Machine.

‘All those years of running, and I always had this,’ said Grandpa, pointing to his Obelixian tum.

‘Ever do any sit-ups, father?’ said my (then athletic) Dad.

‘Never done one in my life!’ said Grandpa proudly.

I noted father’s withering expression. I also remember, during those hot summer months of childhood, when everybody else’s Dad was washing the car, mowing the grass or walking the dog, my own father was lying in the garden and sweating like a lawn sprinkler as he did his obligatory 500 sit-ups. (A trade-off for his love of the locally brewed beer and curries hotter than a re-entry shield).

Despite these traits, my perspirational father was inspirational and his crunching example, coupled with gymnastic training and some antiquated deportment lessons, has left me with a waist of which I have always been quite proud.

So here’s my personal guide to great abs. Follow this plan five times a week for 12 weeks, preferably after exercise or a thorough warm-up, and you’ll have the makings of a stomach flatter and tighter than a steamrollered sardine tin.

Read through and pick the amount of repetitions that challenge your level of fitness and match how much time you have. The full programme should take between five and 15 minutes, requires only something comfortable to lie on, such as a mat or towel, and can be accompanied by music with slow and clear beats. Around 125 bpm is good – a quick check on the Internet will reveal this.

Usually the stretching and relaxing between sets is to the count of eight beats but take 16 or 24 beats if you feel you need it.

1. Pelvic Area – Pelvic Crunches
Prime movers – levator ani, coccygeus
In an ideal world, both men and women would do pelvic floor exercises to help control their bladders and improve their sensitivity during sex. Put that way, who wouldn’t? So let’s get crunching.

Lie face up with your arms by your sides and raise your entire lower body off the ground by bending the legs so the feet are below the knees and flat on the floor. Your head, shoulders and arms should remain on the ground.

Tighten your pelvic muscles and buttocks for one beat, and release. Focus on isolating all those internal muscles. Do this eight times, then repeat the whole pattern eight times, so 64 crunches in total. Then drop down to the ground, stretch out by bringing the knees up to the chest, and relax for eight beats.

After that, if you feel like doing some extra work, lift up again. This time, crunch to the centre as before, then crunch slightly more on the right, then centre, then slightly more on the left, then centre. Do this 64 times in total then stretch and relax as above.

TOTAL: 64-128 crunches

2. Main Abdominals – Crunches
Prime mover – rectus abdominis
i. Basic Pattern
And now to those stomach muscles. Lie face up with the legs bent at a 90-degree angle and feet flat on the floor. Ensure the small of the back is pushed into the mat. These foot and back positions help to work the stomach muscles more effectively.

Place the arms across the body with opposite hand to opposite shoulder or with the hands to the temples. Curl the head and shoulders up, flexing the spine about 20-30 degrees. Lift for one beat, then lower for one beat and repeat. Maintain a smooth and continuous movement throughout.

The head can be supported by the hands but don’t pull on it as this can strain the neck.

Imagine throughout you are holding a large orange between your chin and chest. This should help protect the neck and keep your movements smooth and effective, not jerky and potentially damaging.

Do this for 64 repetitions then relax for eight beats in a full body stretch to realign the working muscles.

TOTAL: 64 Crunches

ii. Intermediate Patterns
To increase the intensity of this exercise, either add another 64 repetitions or change the position of the arms to boost resistance.

Putting the hands to the temples while maintaining the arms at right angles to the body instead of pulled in front of the chest will also help tone up the upper arms and pectoral muscles. Alternatively, clasp the hands together with the arms at full stretch during the lifts, or wear wrist weights.

For even more intensity, follow the initial 64 crunches with two-count lifts. Break the rise and fall into two phases, i.e. up for two and down for two. Follow this pattern to a count of 64, then relax, and return to a regular set of 64 lifts.

TOTAL: 128-192 Crunches

iii. Advanced Pattern
Break up the four-beat pattern into a three-part lift and one part down for another count of 64. Return to a regular set of 64 lifts, then stretch and relax.

TOTAL: 128-192 Crunches

3. Obliques – Twisting Crunches
Prime movers – internal and external obliques
It’s not just the “six pack” that needs working. The sides of the stomach require some exercise, too. So, with the same starting position as an abdominal crunch, curl up the head and shoulders, with a small rotation of the upper body to one side, aiming one shoulder toward the opposite hip, and lower. Repeat the movement on the other side.

Depending on the degree of intensity, the hands can be placed either on the thighs, across the chest or at the sides of the head. Avoid lifting the lower back off the floor and pulling on the head. Repeat the whole sequence 32 times then relax in a full body stretch.

An alternative version of twisting crunches is to break up the move into four lifts. The first is a standard crunch. The second would be a twist with the right shoulder aiming towards the left hip. The third would be a standard crunch. And the fourth would be a twist with the left shoulder aiming toward the right hip. Then the whole sequence is repeated eight times, so 32 lifts in total. Then relax in a full body stretch.

For extra intensity, repeat this entire exercise, or alter the arm positions, or raise the legs so they are at right angles to the floor.

TOTAL: 32-64 Crunches

4. Lower Abdominals
Prime mover – rectus abdominis
This is often seen as the hardest part of the stomach muscles to work. The classic exercise for this is leg lifts, which are tough but effective.

Lie face up and raise both legs at a right angle to the floor, straight, and preferably with the toes flexed down not pointing up. Keeping your arms by your sides and without swinging the legs, push the feet straight up towards the ceiling, raising the buttocks off the ground. Lift as high as you can for one beat, then lower for one beat and repeat.

Ensure the legs are kept in the same upright position throughout and you don’t swing them as this makes the exercise less effective. This can be tough but a few proper controlled lifts are much better than using momentum. Continue for a count of 16 lifts then relax in a full-body stretch.

TOTAL: 16 Lifts

For extra intensity, complete another 16 lifts or use ankle weights.

TOTAL: 16-32 Lifts

Well done! That was AB-solutely brilliant! Or, as Grandpa would have said, “belly good”…

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Personally, I think few things can more dramatically transform the appearance of a body – especially a woman’s body – than toned thighs. Your clothes look fantastic, a bikini is a blessing not a bane, and your body confidence rockets.

And there are few greater joys than seeing your thighs evolve from two columns in front of a ruined temple into a pair so lithe and shapely they would make a gymnast applaud. All it takes is a little application, dedication and – as ever – correct technique.

Two of my favourite aerobic floor exercises are no longer very fashionable: the good old side leg raises for the inner and outer thigh. This is a pity because they are excellent for toning up that wobbly “foot of fun” between the hip and knee.

However, there are a couple of weights machines in the gym that produce exactly the same effects and don’t involve lying on the floor while trying to balance on your hip. These are the seated adductor and seated abductor machines.

Helpfully, these are often next to each other. Why will become clear later. Also, due to their design, they are quite difficult to “cheat” on. However, there is still a tendency to “bend” the rules and fail to derive the full benefits of them.

The key is slow, controlled movements, keeping the same pace throughout.

Simply put, these machines work the inner thigh muscles (the adductors) and outer thigh muscles (the abductors) with some buttock and hip flexor action thrown in. Let’s look at the seated adductor, the inner thigh booster, first.

Select the required weight then sit on the machine with the heels on the foot bars. Pull the lever to position the legs apart within a comfortable working range then release it to set the starting position.

Remember, the wider the stance, the harder the muscles have to work as this increases the range of movement. Grasp the hand grips on the side bars and press back into the seat so only the lower body does the work.

Try this for thighs: an even tempo, full range of movement and total control can lead to super toned leg tops

Using a slow, smooth and continuous movement, draw the thighs together so the pads almost touch and then return to the starting position without the weight touching the stack.

The pace should be the same throughout, without the need to yank the weights and then swiftly release them. This implies the weight is too heavy so, unless you are trying to build up your inner thigh muscles, reduce the resistance so the exercise can be done all at the same controlled speed.

Repeat the action for 12-15 repetitions, if the general goal is to improve strength, endurance and tone. Then rest for a minute and repeat for two more sets.

The seated abductor works in a similar way, except the knees are positioned against the pads as, this time, the outer thigh is doing the work. After selecting the required weight and sitting on the machine, pull the lever to position the legs together. Grasp the hand grips on the side bars and press back into the seat.

As before, using a slow and continuous action, push the legs apart. Remember, the wider the range of movement while maintaining the same speed throughout, the harder the exercise. Return to the starting position without the weight touching the stack and repeat as before.

So the key to effective exercise is:

Even tempo + full range + total control = safer, better and faster results

I mentioned that the two machines are often next to each other in gyms. Aside from both being “thigh” machines, this means they can also be used in that handiest of time saving programmes: the superset.

A superset is two separate exercises, for opposing muscles, done back-to-back. In other words, instead of waiting to rest one group of muscles, you can work another group while you wait.

In this case, one set of reps on the adductor machine can immediately be followed by a set on the abductors and then back again, repeating the whole sequence three times, with no break in between. The rest comes after the whole superset has finished. No time wasted, the sets can be as flexible as your goals, and you certainly feel like you have worked when you finish.

So there we go. A tip for better technique and a technique tip for better results. Two articles in one – a superset!

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No, not this way…

The lateral pulldown is a classic gym exercise that is excellent for strengthening and toning the big latissimus dorsi muscles at the sides of the back, and the trapezius muscle between the shoulder blades, as well as the biceps and brachialis muscles of the upper and middle arms.

Unfortunately, it’s also one of those exercises that is often performed incorrectly and sometimes dangerously so. I think this is due to several reasons.

Firstly, the description of the action and muscles involved are not always posted at eye level, and the same goes for correct technique. Participants would also benefit considerably by having a mirror positioned at a right angle to the machine so they can check their posture, which isn’t always the case.

But the biggest problem is participants trying to lift weights that are too heavy for them. Cue: the sound of weights hitting the stack. Cue: widespread flinching.

Consequently, there is a lack of control involved in an exercise that could at best reduce its effectiveness and at worst cause damage, particularly to the back.

Happily, this is easily resolved with proper technique. The key point to remember is a vertical cable + continuous pace = total control. And total control means safer, better and swifter results. The ideal formula.

…Not this way, either…

First, the seat. Sit at the bench and adjust the roller pad so it sits snugly on top of the thighs. This helps to establish and maintain a safe and secure sitting position, and helps to align the posture throughout the movement.

The weights and your upper body should move – the lower half shouldn’t.

Lean forward and select a weight that is suitable for your goals. Remember, it is always better to underestimate than overestimate to prevent injury. Stand up and take an overhand grip on the bar, with the hands about one-and-a-half to two times shoulder-width apart.

Take the weight and slowly sit down on the bench with the body positioned directly below the bar. The arms should be straight but not locked out to prevent damaging the elbow joints. The back should be upright and stomach muscles braced.

Using a smooth and controlled movement, pull the bar down in front of the head to chest height. Lead with the elbows. Ensure the cable is vertical as you pull down. Maintain an upright back throughout with stomach muscles braced. Don’t lean back. All the movement should come from the arms.

Maintaining the same smooth controlled action, return slowly to the starting position, without the weight touching the stack. Repeat the movement, keeping the same pace throughout.

That’s the way to do it. Upright back, and the bar being pulled down to mid-chest level

Don’t snatch the bar down, shuffle on the bench or release the weights. Remember, the more controlled the action, the safer, better and swifter the results.

If the whole movement cannot be performed smoothly and continuously, then the weight is too heavy and should be reduced. Don’t pop a vein for the sake of vanity.

To return the bar, keep the arms straight and slowly stand up, taking care not to rush. The descent of the weight onto the stack must also be controlled. Never crash the stack. Bad form – and nerve-wracking for those within earshot.

Changing the grip on this exercise to a close one puts more emphasis on the biceps, and involves the upper pectoral muscles in the chest.

The body position is the same but extra focus is needed to keep the back upright and stomach braced, as there is a tendency to lean back.

This time, the grip is underhand, with the hands shoulder-width apart. Again leading with the elbows, pull the bar down to slightly below shoulder level.

Return slowly to the starting position without the weight touching the stack and repeat, keeping the movement smooth and continuous.

Smooth. Continuous. Controlled. Silent. The perfect pulldown.

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Remember the Chinese Cat! Keep those elbows and wrists fixed to help tone those triceps

While men often focus on their biceps, women tend to have more issues with their tricep region. The common problem of “bat wings” or “bingo wings” is one of the unfair problems that can blight the fairer sex. Extra flesh hanging down from the upper arms can result in a lack of body confidence, long sleeves and a sarong on the beach.

But help is at hand, and toning up the triceps isn’t difficult with some regular training and, of course, good technique. Whether you are using hand weights in the gym or at home, a barbell, a TRX, doing tricep dips or, in this instance, using a high pulley resistance machine, the principle is exactly the same.

Keep those elbows and wrists fixed. Just like a Chinese lucky Cat.

Most people will have seen a figurine of a maneki-neko in a Chinese shop. Actually a Japanese welcoming cat, these figures have a raised paw, which waves up and down. It moves from the elbow joint, which is fixed by the cat’s side, and its paw doesn’t bend.

Hence the Chinese Cat is an easy way to remember what to do with your elbows and wrists. Keep them locked in the same position and let the lower arms do all the moving. That way the triceps are isolated and do all the work.

So, to the high pulley. You can stand either facing away from the weight stack or towards it. There are pros and cons for both. Facing away is naturally easier in terms of good posture and focusing on the triceps, but you can’t see what the weights are doing.

Good pushdowns: elbows and wrists fixed, cable vertical, to work the upper arms

Facing the weights means you need more core control to maintain your posture and support your back, but you can see the weights moving and so control the exercise more easily. It is entirely up to you, but just ensure that the cable you are pushing down remains almost vertical.

With the stomach muscles braced, reach up and take an overhand grip on the bar with the hands about shoulder-width apart or slightly narrower. If you suffer with any wrist problems, perhaps using a V- or horseshoe-shaped bar or rope grips might be more comfortable options as there is less stress placed on the joints.

With a controlled movement, pull the bar down until it is level with the chest, and ‘fix’ the upper arms into the side of the body.

Ensure the cable is almost vertical, the body is upright, with the stomach muscles tensed and the knees slightly bent. Place the feet about one-and-a-half times hip-width apart. You can now begin.

Push the lower arms down until they are almost fully straight but not locked out, to avoid straining the elbow joint. As we said, avoid any excess wrist movement. Remember to keep those wrists ‘fixed’. And keep the back in an upright position throughout the exercise, with the stomach muscles braced to support it.

Bad pushdowns: using the upper body weight is cheating! Don’t waste your time – or injure yourself

Avoid leaning forwards as the upper body weight will help push the bar down rather than the triceps alone. This means more resistance can be applied, which might look and feel rather impressive, but it is less effective in strengthening and toning the triceps.

Worse, it could also result in injury, as there might not be enough muscular strength to control the movement on the way up. It’s cheating, and not worth it on any level!

Return slowly to the starting position, without the weight touching the stack and repeat. Keep the movements smooth and continuous. Like all resistance exercises, the control involved is what makes it more effective in working the muscles and avoiding injury.

A final reminder: ensure there is no movement of the upper arms. Only the lower arms should move with the elbow joint as the pivot, keeping the elbows close to the body.

Remember the Chinese Cat! It could be very lucky for your triceps.

The post Top Tips for Toned Triceps appeared first on Reverse Time Machine.

We kicked off looking at the great benefits of great technique with how to get more out of rowing. Let’s now move from a CV machine to a resistance pulley, and one popular exercise with often dubious practices: the bicep curl.

Be it dumbbells, barbells or resistance machines, the bicep curl is the big boys’ toy. Nothing apparently looks sexier than a man flexing his biceps lifting the weight of a small tank. It appeals to the primordial in both sexes.

Unfortunately, because it is so fundamentally associated with masculinity, virility and strength, two things can happen: men cheat, and women don’t do it enough. The result is either injury, ineffectiveness or bat wings. Worse, there is the nerve-jangling racket of the weight stack being crashed as strength or know-how plummets.

Fortunately, the curl is an extremely effective exercise for toning and strengthening the biceps when performed properly. And ladies, this doesn’t mean you could develop the physique of Arnie: you simply don’t have enough natural testosterone. What it can mean is lean, toned and strong arms that are beautiful, a benefit in everyday life, and the bonus of an exercise that itself helps stave off osteoporosis.

So, what should you do – and what shouldn’t you do? Firstly, work out the weight that is applicable to your goals and insert the pin accordingly. Secondly, grasp the bar properly, and this involves a deadlift. The beauty of this is the buttocks, upper legs and spinal muscles get a minor workout before and after the biceps take over.

Keep those elbows pinned to your sides for the most effective curls

Stand facing the low pulley with the feet hip-width apart. Bend the knees and hips to adopt a ‘get set’ position with the arms straight. Ensure the knees are in line with the feet, and not in front of them. Keep the stomach muscles braced and the back in its naturally straight (“neutral”) position. Grasp the barbell with an underhand grip.

Slowly stand fully upright, pushing up through the shoulders and keeping the barbell close to the body. Don’t lock out the legs, lean back, or bend forward when lifting the barbell as this puts pressure on the knee and back joints. Stand as close to the machine as possible so the cable is nearly vertical and widen the stance. Fix the upper arms into the sides of the body.

Curl the bar towards the chest in a controlled smooth movement. Don’t swing or jerk the weights up with Hulk-like fervour as it could result in spinal trouble from leaning back too far or muscular tears from lifting weights beyond the body’s capability. Also avoid excess wrist movement, and keep those upper arms pinned into the sides of the body. The elbow joint should act as a fixed pivot throughout.

Smooth controlled movements are the key to great – and safe – curls. No jerks, please!

Lower the bar under control until the arms are straight, but not locked out to avoid joint strain, and don’t let the weight touch the stack, let alone drop like a drum kit down a lift shaft. Repeat the exercise, keeping the movement smooth and continuous.

If the weight cannot be lowered in a safe, controlled manner and you are training alone, consider reducing the weight or number of reps. The effectiveness of this exercise lies at least as much in the lowering phase as the lifting.

To finish, narrow the stance to hip-width and return the bar to the floor by bending the knees and hips, and keeping the back neutral.

The point to remember is your elbow is a pivot. Keep your upper arms fixed by your sides.

Curls: the super, safe and savvy way to beautiful biceps.

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I began teaching aerobics after I graduated as a way of keeping fit (and solvent). As a trainee at my local gym, I noticed something that would underpin my entire view of exercise: great technique is everything.

We were blessed with an inspiring and technically brilliant aerobics teacher, whose back-to-back classes lasted for two-and-a-half hours, twice a week. Five challenging hours of sweat and endorphins. (Or, as my Nan put it, “dolphins”). I used to float out of the gym at 9pm feeling like I had won a Greek island.

And it wasn’t just me. There were other devotees, of all ages. The anticipation was like back-stage at Starlight Express rather than two hard-core aerobics classes. It was damn sexy.

The general standard of fitness was high, yet the shapes of the participants varied widely. So I quietly observed them in action to understand why. Unknown factors like diet and genetics aside, I noticed one thing: effort and enthusiasm can only take you so far if you don’t do it right.

This could be for three reasons. Firstly, some people don’t know the correct technique and assume what they’re doing is right. Secondly, what they think they’re doing is copying the instructor but don’t realise that they’re not (time for the old mirror!). Or they might know how to do it properly but either can’t or won’t for their own reasons.

The answer lies in clear instructions, following them, and being prepared to slow down, practise and master the moves before carrying on. Don’t worry about what other people think. It’s your workout, not theirs.

This goes just as much for the instructor as the participants. There is nothing more annoying than trying to follow a new programme when some blousy trainer gallops through it like an X Factor audition and you’re stuck on the first move. Goodbye.

There is also the issue of time. Exercises done in their optimum way means hitting those goals just that little bit quicker, so your time is spent more effectively. Sometimes it’s a case of slowing down to think, and exercising the old grey matter, that produces faster results. Remember the tortoise and the hare.

And do not forget safety. Bad technique can cause short- and long-term injury. Also, by not fulfilling moves to their full potential leads to imbalances in strength, endurance, tone – and overall appearance. You can always spot those who have spent years lifting weights but avoided working their core. Nothing looks stranger than Popeye with a paunch. Nor does it bode well for long-term back health.

Everyone has exercises they love and loathe. Yet by ensuring the technique of both are spot on, and practising a few of the hated moves each session, you could make big improvements in a short time. Even better, you might learn to love those nastier exercises as you can finally see the benefits of doing them properly.

Bad rowing: leaning back, pulling the bar to the chest, raising the cable…could all put strain on the back, waste energy and work the muscles ineffectively

So, let’s start with one piece of equipment where improving the method could make it safer and more effective: the rowing machine.

A favourite of the 1970s, stationary rowing is super non-impact aerobic exercise that works most of the main muscles in the upper and lower body. There are four main positions during rowing: the catch, the drive, the release and the recovery. I just remember the four letters “LAAL”: Legs, Arms, Arms, Legs.

Focusing on this pattern helps keep the back upright, which is key to safe rowing. Swaying backwards and forwards is bad for the back, a waste of energy that could be better used elsewhere, and doesn’t work the muscles most effectively. Remember, the posture is tall like a great oak not swaying like a palm tree!

1. The catch: Ensure you are sitting comfortably, with your feet on the footplate and strapped in at the widest part. Bend the knees, lean forwards and take hold of the bar with a relaxed but firm overhand grip. Your arms should be shoulder-width apart, straight out but slightly bent at the elbow, and the wrists fixed. The lower back should be relaxed and straight. The upper back should lean forwards slightly. The head should face forward in a relaxed position. The knees should be bent and in line with the hips and ankles.

Good rowing: back upright, bar pulled to the abdomen, legs slightly bent, controlled movements to the pattern “legs, arms, arms, legs”

2. The drive: Push with your LEGS, keeping your arms relaxed and almost straight. When the legs are nearly at full stretch, use the ARMS to pull the handle firmly into the abdomen. Keep the legs very slightly bent to avoid injury and keep the back upright. Don’t pull the handle into the chest as you might lean backwards, and damage the back’s ligaments and discs. At the end of the stroke, the upper back should be just past perpendicular, and the legs almost straight. The arms should be pulled in, with the forearms – and cable – nearly horizontal.

3. The release: Allow the ARMS to return to the almost-straight position in a controlled manner, before the LEGS bend, so the handle is forward of the knees. The back should remain upright, with no bending or slumping forward.

4. The recovery: the heels may rise slightly off the footplate as the exercise and momentum take the rower back to the start position. Repeat the entire move.

So remember the pattern: legs, arms, arms, legs. The key to safe and effective rowing.

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