> > > STRENGTHENING HEALTHY HABITS by Professor Rozalind Gruben

Investing a few minutes each day to strengthening your muscles is an investment in your health, posture, appearance and self-confidence.  The following exercises require a pair of dumbbells. These are available at sporting goods stores and are not expensive.  Select a pair weighing an amount that enable you to perform 6 repetitions of the Lateral Arm Raise (see below) with ease, 8 repetitions with considerable effort and 10 repetitions with difficulty.  As you get stronger you can increase the repetitions until you can perform 20 repetitions of each exercise.  There is a sequence of 7 exercises described below, designed to be performed a total of three times through at each session.
1.	Lateral Arm Raise

Strengthens the tops of the shoulders, the muscles of the forearm and the abdominals
1)	Stand with your feet shoulder distance apart.
2)	Hold the weights together in front of your pubic bones with the palms of your hands facing each other.
3)	Pull your abdominals in. 
4)	Slowly lift the weights up and out to the sides like wings until they reach shoulder height keeping the arms and wrists straight throughout but avoid over extending the elbows joints.
5)	Lower back to the starting position under control
6)	Repeat 
 
2.	Front Arm Raise

Strengthens the front of the shoulders, the muscles of the forearms and the abdominals
1)	Stand with your feet shoulder distance apart.
2)	Hold the weights together in front of your pubic bones with the backs of your hands facing forwards.
3)	Pull your abdominals in. 
4)	Slowly lift the weights up in front of you until they reach shoulder height keeping the arms and wrists straight throughout but avoid over extending the elbow joints. 
5)	Lower back to the starting position under control.
6)	Repeat 

3.	Overhead Press

Strengthens the backs of the upper arms, the tops of the shoulders and the forearms.
1)	Stand with your feet shoulder distance apart.
2)	Hold the weights together in front of your pubic bones with the palms of your hands facing each other.
3)	Pull your abdominals in. 
4)	Slowly lift the weights up and out to the sides like wings until they reach shoulder height keeping the arms and wrists straight throughout but avoid over extending the elbows joints.
5)	Then bend the elbows, keeping the upper arms parallel to the ground, until the forearms are vertical.
6)	Turn the palms of your hands to face forwards. 
7)	Keeping the abdominals pulled in push the weights straight up above your head until the elbows are almost straight. 
8)	Return your arms to the bent elbow position (see 5 above) 
9)	Repeat x 

4.	Biceps Curl

Strengthens front of upper arms and forearms.
1)	Stand with your feet shoulder width apart.
2)	Hold the weights down by your sides with your arms straight and palms facing forwards.
3)	Pull in your abdominals
4)	Keeping your elbows held close by your sides bend the elbows bringing the weights up towards your shoulders. Avoid any tendency to lean backwards as you do so.
5)	Lower the weights back down to the starting position under control.
6)	Repeat   

5.	Press Backs

Strengthens the backs of the shoulders, upper back, forearms and abdominals.
1)	Stand with your feet shoulder width apart.
2)	Hold the weights down by your sides with your arms straight and the backs of your hands facing forwards.
3)	Pull in your abdominals
4)	Press your arms straight back behind you as far as you can without any tendency to lean forwards as you do so.
Squeeze the shoulder blades together behind you. 
5)	Lower the weights back down to the starting position under control.
6)	Repeat   

6.	Front Lunges

Strengthens fronts of thighs, backs of thighs, buttocks and abdominals.
1)	Stand with your feet hip distance apart and facing forwards.
2)	Hold the weights by your sides with the backs of your hands facing outwards.
3)	Pull in your abdominals
4)	Take a step forwards that is about as long as the length of your shin from ankle to knee.  
5)	Maintaining an upright torso, bend both knees lowering your crotch straight down towards the floor. The heal of your back leg rising up off the ground as you do so. Your front knee should not be bent more than a right angle, and should remain in alignment above your ankle.
6)	Using the strength in your legs, push yourself back to the starting position.
7)	Repeat
 
7.	Squats

Strengthens fronts of thighs, backs of thighs, lower back and buttocks.
1)	Stand with your feet shoulder width apart and facing forwards.
2)	Hold the weights at arm's length against the top front of your thighs with the backs of your hands facing forwards.
3)	Pull in your abdominals
4)	Squat down by pushing your backside out behind you as you flex at the knees and hips. Keep the chest lifted and look straight ahead.
5)	Do not lower yourself further than taking the thighs parallel to the ground.
6)	Return to the starting position.
7)	Repeat 

NOW REPEAT THE ENTIRE SEQUENCE (exercises 1 - 7) TWICE MORE THROUGH! 

> > > Best healthful wishes from your friends at Healthful Living International