rat leg muscles

What are some good workouts that target the area above the hips to the Shoulders?

In the past I have been a gym rat, swam, Kick boxed, skated, hiked, jogged, and now I am bicycling. About 5 years ago I gained 20 pounds, then when I got really into kick boxing and swimming I gained another 12 pounds, (And it was definetly not muscle, I could see it in my stomach and arms.) Now recently I have gained another 5 pounds. The bicycling has toned up my legs and it makes me feel better, but what can I do about losing weight (fat) on arms and stomache.

here are some good exercises

Jump Rope

* Start with the jump rope in each hand.
* Jump off the ground and start swinging the jump rope under your feet.
* Continue jumping up and down as you bring the jump rope under your feet.
* When you are jumping and the rope is above your head swing your legs out to the side and return your feet together before the rope swings under your feet again.
* Continue for 45 seconds.

Bench Dip

* Sit on a bench or flat chairs and place hands hip width apart with fingers pointing forward. Place feet on the opposite bench or chair with legs straight.
* Start position: Slide glutes off bench with elbows slightly bent.
* Lower your body by bending the elbows until elbows are at 90 degree angle.
* Return to start position.

8 Count Body Builders

* Start in a standing position and bend your knees and place your hands on the ground.
* Extend your legs back into a push up position.
* Bring your knees back in towards chest and stand up.
* This should be a continuous exercise.

One legged squat with bar

* Hold the end of the balance bar or chair.
* Pick one leg up off the floor and balance on one foot while you're holding the bar or chair.
* While using the bar for balance squat down into a 1/4-1/2 squat.
* Return to the starting position and repeat for 45 second.
* Repeat with the other leg.
Scissors

* Start by lying on your side and raising both legs slightly off the ground.
* Proceed to kick your legs in opposite directions in a scissor type motion.
* Repeat for 45 seconds and then switch sides.

Single Leg Straddle

* Sit with the upper body upright and your legs spread as far apart as possible.
* Lean to the side towards one leg and reach out to grab your foot.
* Hold for 30 seconds and then repeat to the other side.

Pretzel Twist

* Sit in upright position.
* Bring your left knee up and place your foot on the other side of your right leg. Place your right elbow on the outside of your left knee.
Gently rotate trunk to side so your body is facing entirely to a side.
* Hold for 30-40 seconds and repeat.
* Remember to keep hips squared.

Air Bike Crunches

* Lie on your back with your hands behind your back and thighs bent 90 degrees at your hip.
* Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
* Repeat for 45 seconds.

Oblique Crunch

* Start by placing your left foot over your right knee and place your hands behind your head.
* Lift your shoulders up off the ground and twist so that your right elbows tries to touc your left knee.
* Return to the starting position and repeat for 45 seconds.
* Repeat with the other side.

Flutter Kicks

* Lie back on the floor with both knees bent and feet flat. Place hands at sides.
* Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
* Start position: Straighten both legs so they are perpendicular to floor.
* Slowly lower one leg to approximately 45-90°.
* Return to start position and repeat with other leg.

Hip Thrusts

* Lie on your back with your legs bent 90 degrees at the hip.
* Slowly lift your hips off the floor and towards the ceiling.
* Lower your hips to the floor.
* Repeat for 45 seconds.

Toe Touch with balance disc

* Start by sitting on the ground with your legs extended in a V-formation.
* Keep your back flat twist and reach with your right hand toward your opposite foot.
* Repeat with the other hand.

Seated Fast Arms

* Starting Position: Seated on the floor with the legs straight out in front of you.
* Swing arms in a sprinting motion. Elbows should be kept at 90 degrees and keep your hands relaxed.
* Your hands should come up to shoulder height and should go past your hips in the back.
* Swing your arms faster.

Stationary Bodyweight Lunge

* Stand with feet width apart. Take your left leg and step back approximately 2 feet standing on the ball of the foot.
* Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
* Lower your body by bending at right hip and knee until thigh is parallel to the floor. Body should follow a straight line down towards the floor.
* Return to start position. Alternate or switch to other leg after 45 seconds.
* Remember to keep head back, and hips squared and in a neutral position throughout movement.

Opposite Arm Oposite Leg Raise

* Start by placing yourself on your hands and knees.
* Slowly raise your opposite arm and opposite leg and extend them away from the body.
* Return to the starting position and repeat with the other side.
* Repeat for 45 seconds.
* Keep the movement slow and controlled.

Side Bridge

* Start on your side and press up with your right arm.
* Form a bridge with your arm extended and hold for the prescribed number of repetitions.

Other Exercises:
*400 sit ups a day
*100 lenghts in the pool
*walking to the park and back
*fun exercises in the pool
*45 minutes at Gym
*jump rope
*dancing
*jogging
*running
*jogging in place
*walking in place
*step ups (use bath step)
*Push Ups

Learning how to increase your bench press is one of the major steps you will take as a serious weightlifter. This will distinguish you between the recreational weightlifter and the seasoned gym rat. And believe me, I would take the latter any day of the week. In order to increase your bench press there are some things that you will need to do.

Get your triceps stronger.

When you see guys with big arms, the biggest misconception is that they got them from doing a lot of bicep work. This could not be further from the truth. The guys with the big arms usually do a lot of heavy tricep workouts. Want bigger guns? Work your triceps. This also has a nice side effect. Having stronger triceps allows you to push more weight on any pressing movements. The military shoulder press and the bench press utilize a lot of tricep power during pushing movements. Increasing strength in your triceps will have you putting up bigger weight on the bench press.

Focus on lower reps and higher weights.

If it is an increase in the bench press you desire then don't work out like you want to get leaner. If you want to put up big weight in your bench press then you need to focus on pushing heavier weights. There is a simple a formula I always share with people. If you want leaner, more cut muscles then do a lot of reps and low weights. However, if you want bigger muscles and more strength then push heavier weights for lower reps. It is as simple as that. Also remember that you have to incrementally increase the weight to avoid injury.

For your bench press to increase it is crucial that you do not concentrate solely on strict isolation in the Pecs and triceps, but that you develop total body power and strength. Believe it or not you do utilize your entire body to lift the weight in the bench press. Position yourself on the bench and try to arch the back as much as possible while keeping the shoulders, head, and butt on the bench. This position will lessen the distance the bar must travel and will also allow the legs to drive the shoulders into the bench for much greater power.

Step One

Start off your chest day at the beginning of the week. As the week wears on and you become mentally and physically tired and drained, so will your drive to get in the gym. Heading to the gym when you really don't feel like it both mentally and physically is not a good idea, so make sure you it the gym at the beginning of the week when you are fresh. This will give you the best chance to work the hardest and put in your best effort.

Step Two

Train with heavy weights. Okay, so this one sounds like a no brainer, but if you want to push heavy weights then you will have to train with heavy weights. Increase your weight incrementally and be sure to have a spotter on hand to help push you through sticking points.

Step Three

Strengthen assisting muscles such as the triceps muscles. Your triceps muscles will help you push the weight off your chest so getting them stronger will also help you push more weight and increase your bench press.

Following these simple steps you can push more weight on your bench press. However, you need to put the work and dedication in and follow a proven plan and routine to get you there. Not every bench press routine works for everyone so experiment with different exercises and techniques to see what works best for you. Doing so will help you put up more weight and muscle in no time.

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