The Body Sculpting Bible for Women (39 page)

Hold the dumbbells at your sides, palms facing each other.

Stand up straight, your knees straight but not locked, with your chest out, shoulders back, and eyes forward.

TECHNIQUE AND FORM

Begin the movement by placing your right foot on the elevated platform, making sure that your heel and toe make solid contact, and neither are off the edge.

Step up fully onto the platform by extending the hip and the knee of your right leg.

Use the heel to lift the rest of your body up and place the foot of the left leg on the platform as well. Exhale as you push up.

Inhale and step down with your left leg by flexing the hip and knee of the right leg.

Return to the original standing position by placing the right foot next to the left foot.

Repeat this exercise, alternating legs, until you have performed the number of repetitions required.

Glute-Ham Raise

The glute-ham raise is a great way to work your hamstrings, although it can be dangerous if you are a beginner. It’s crucial to have a spotter if you are new to this exercise. It can also be hard on your lower back, so be careful if you have injuries. To make this easier, have your spotter assist you in getting to the upright position. If you are looking for a way to increase resistance, add weight by holding a plate to your chest.

PROPER ALIGNMENT

You will need to use a pull-down machine for this exercise. First, adjust the padded supports of the machine as far down as possible.

Kneel upright on the seat of the machine, facing away from it. Use a partner’s support if necessary.