The Fab Five

I was going through some of my many, many fitness books and magazines recently and came across one of my favorite issues of Oxygen magazine. Published by Robert Kennedy, this magazine is chock-full of good nutrition and fitness information.

The Special Tribute 75th issue released in November 2005 featured five of the top fitness cover models – Monica Brant-Peckham, Tosca Reno, Margaret Diubaldo, Elaine Goodlad and Davana Medina. In one article, each one shared their all-time favorite exercises to create a full-body transformation. All of these exercises can be performed during one session to create an effective circuit workout, or each exercise can be incorporated into a split routine. For all exercises you can perform three to five sets of 10 to 15 repetitions. You can also opt to go to failure (complete as many repetitions as you can) within the last set.

Top picks –

Monica: Incline dumbbell curls
Tosca: Single-arm row
Maggie: Reverse crunch
Elaine: Triceps extension
Davana: Incline chest press

Performing biceps curls in a reclined position allows you to isolate the biceps. The bench should be at a 45- to 60-degree incline. The weight selected should be manageable but challenging, and when you raise the weights be sure come up to about 90 degrees, pause and then lower without swinging the weights. Keep in mind that these are more challenging than standing curls, so you may need to adjust your weight accordingly. The curls may be performed together or you may alternate.

The single-arm row allows you to really isolate the lat muscle (latissimus dorsi). Be sure to kneel flat on a bench while keeping your back straight and head neutral. Place your left knee and left palm on the bench and row upward with a dumbbell with your right arm, keeping your elbows close to your side. Repeat with your left arm, kneeling on your right knee and placing your right palm on the bench.

Reverse the signs of belly aging with the reverse crunch. This movement will help to sculpt rock-hard abs by providing an amazing contraction in the rectus abdominis and will also engage the external obliques. To perform this exercise, lie on a flat bench and grip the bench behind your head. Bring both legs together and lift straight up with toes pointed. On the exhale, contract your abs to lift your hips off the bench. Contract fully at the top and then slowly lower hips back down to the bench. Be sure to use your abdominal muscles and not your back muscles.

If you’re prepping to look hot in your spaghetti straps this summer, tri(ceps extension) this! While placing your left hand and right knee on a flat bench, place your left foot flat on the floor beside the bench. Bring your arm up until the back of your arm is level with your back. Next, extend your arm straight out and back, pausing at the top of the movement. Do not swing the weights and keep your back and opposite arm straight.

Now on to a woman’s defining feature … probably the “breast” way to get strong pecs and, in turn, a perkier bosom is by incorporating the incline chest press into your routine. Set an adjustable flat bench to a 45-degree angle. Sit with your back flat against the bench, press the dumbbells straight up above your chest and exhale while fully extending your arms. Return back to the original starting position slowly, balancing each dumbbell carefully to avoid shoulder injury.

We can’t have the T without the A now, can we? The powerful lunge will get you a sexy backside for sure! Try the walking lunge. (This is a progression, so first begin with bodyweight lunges then static lunges with dumbbells or a barbell). When performing lunges and squats, it’s important to remember good form. Your knees should never extend past your toes. A wide enough stance is key to keeping proper form. Walking lunges provide a great leg workout, a conditioning workout and a butt blast all in one. Do these once or twice a week and soon you’ll be asking, “What cellulite?”

Granted, these women are fabulously fit and very tiggght, as they say. But you don’t need to go hard core and supplement with protein and other products and train like crazy to look like a fitness goddess. I had a client email me just this week to tell me that she lost nine pounds and dropped four pant sizes in about twelve weeks since she started performing resistance training exercises about two to three times per week, as I had recommended. I can assure you that if you train with weights on a regular basis, incorporating some of these five moves to your routine, you will look absolutely fabulous. And if you do decide to pursue a career in fitness modeling, I just happen to know one of the very best fitness photographers around. Wink!

Elizabeth Hawk

View Elizabeth's Profile      Subscribe via RSS