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FORUM : Sports and Exercise
suggested exercises available on my account
by armi_adecer (Cabanatuan City) | Posted on 01/05/2012 11:04 am | |
In today's coaching session of dr.cohen, he mentioned suggested exercises which are available on my online account. i cannot seem to find it. can anyone help, please? thank you very much! |
Responses:
Posted by JUANILDAOMBAO (San Pedro)
On 05/22/2014 8:24 am
I have no problem with my body except that I want to regain the flat tummy that I had years back before menopause. I guess Exercise number 5 would be the right one for me. The rest of the exercises I have tried all of these, my real problem is how to loss weight and flatten my tummy.
Posted by Jopay (Vallejo)
On 03/27/2014 11:45 am
Write your question or specify the nature of the subject you want to address ...
Posted by _p2785236_Marilyn (Tacloban)
On 04/09/2012 2:26 pm
Thanks Victoria 4 da post...der r some here w/c I mght nt b able 2 do @ 59 hehehe bt I wl try da others. I have big fluffy upper extremity (arms) I really wnt 2 get rid of dem wht exercise ang dapat ung sa stretching of da arms ba yun? anyways, keep me posted. I have big tummy 2 I wl try da suggsted prone position. Thanx nd b my friend ok...am Mayen frm Tacloban City.
Posted by attydanamendiola (Paranaque)
On 01/26/2012 3:46 pm
I was just going to ask the same thing. Thank you so much Ms. Victoria Castillo.
Posted by victoriacastillo (Parañaque)
On 01/06/2012 1:48 pm
Exercise 1:
Today we are going to do squats, and exercise which is good for toning your legs and your butt.
*Stand up straight and place a broomstick on your shoulders
*Lower your butt while pushing it out, until your legs are horizontal to the ground
*Do 10 sets of this exercise
*Repeat it 3 times every morning
Exercise 2:
Today we are going to work on getting rid of the flab on your triceps!
*Take a dumbbell or a 500 mili-liter bottle of water
*Lower it by your nape, and then stretch your arm vertically as far as you can
*Do this exercise 10 times, repeating this set 3 consecutive times
Exercise 3:
Got love handles? Let's get rid of them with this easy to do torso exercise!
*Stand up and place a broomstick on the shoulders
*Raise your head straight, and keeping your shoulders straight, try to go from left to right with your waist.
*You can also do this sitting on a chair
Exercise 11 (sorry! I missed this in my post below):
Get your calves in shape! This exercise is fun and easy!
*Standing up, with the back straight, arms at the side, pelvis tipped towards the front to contract abdominals.
*Spread the feet more than the span of your shoulders.
*Turn your feet outward, bend your knees and successively tip your toes then go down.
*Do 5 sets of 10.
Posted by victoriacastillo (Parañaque)
On 01/06/2012 1:47 pm
Exercise 4:
Get strong, sexy legs with this rendition of the downward facing dog
*Lie on your stomach with your toes touching the floor.
*Lift your body and stretch your back so you are in an inverted V position.
*Lift one leg, then stretch the leg as far back as you can for each, 10 times, and 3 sets for each leg.
Exercise 5:
Get that flat tummy you've always wanted with classic crunches!
*Lie on your back, bend your legs and keep your feet on the ground.
*Put your hands on each side of your body
*Slowly lift the upper part of your body contracting your abdominal muscles and finish by putting your hands on your knees
*Slowly go back to your original position without resting your head on the ground.
OR
*Lie on your stomach, and lean on your elbows and toes while contracting your abdominal muscles and hamstrings, so that the body is straight.
*Fists clenched and thumbs pointing up.
*Maintain this position for 30-60 seconds.
Posted by victoriacastillo (Parañaque)
On 01/06/2012 1:46 pm
Exercise 7:
Nice shoulders are always an asset, check out how to get them nice and strong!
*Standing up, with arms at the side, slightly bend the knees.
*Raise the arms on both sides without going beyond shoulder level.
*To increase difficulty, you can use weights, or for starters, you can also use small bottles of water.
*Do 2 sets of 10 exercises, pausing for 30 seconds in between.
Exercise 8:
Rotate your legs for better, stronger thighs!
*Standing up, beside a chair so you can have the back of it as support.
*Raise one leg to the side, and make small circles without touching the ground between repetitions.
*Make 10 circles with each leg, alternating if you would like to have a sense of rotation.
*Keep your body straight
Exercise 9:
Lift your body and tone that butt! Here's how!
*Lie on your back, thighs bent, feet on the ground, and arms at the side.
*Slowly lift your butt, while keeping your shoulders on the ground.
*Do 4 sets of 20, and between each set, hold it up for 10 seconds.
Exercise 10:
If buns and thighs of steel is what you want, here's how to get it!
*Standing, with your back straight, arms at your sides, place one leg in front of the other. Your feet should be 1 meter apart.
*Bend by touching the ground with the back leg, and lift without totally stretching the legs.
*Do 3 sets of 10, and do the same exercise with the other leg.
Posted by victoriacastillo (Parañaque)
On 01/06/2012 1:45 pm
Exercise 12:
Got a muffin top? Get rid of it with reverse crunches!
*Lie on your back, with your arms crossed, legs half-bent vertically, contract your abdomen and lift your pelvis 1 to 2 seconds.
*Do 5 sets of 6.
Exercise 13:
Who doesn't want slender thighs? Get them with this exercise.
*Lie on your side, leaning on one elbow, leg stretched on the ground, the other leg bent, and the foot is posed flat before the opposite knee.
*Raise the leg on the ground as high as possible, keep the contraction for 2 seconds, and resume.
*Do 3 sets of 10.
Exercise 14:
Whether you want biceps like Popeye, or just get a bit toned, here's an easy exercise to get you started.
*Stand up and hold a dumbbell in each hand or a 500ml bottle of water.
*make sure your knees are slightly bent
*Bend the forearm towards the arm.
*Do 3 sets of 10.
Exercise 15:
Don't strain your back. Refrain from getting back pain with this exercise
*Lie on your back, bend the knees with your feet on the ground, then raise them at an angle of 90 degrees for 30 seconds.
*Do this 6 times.
Exercise 16:
Make your legs slim and your thighs toned with the chair position !
*Stand up with your back against a wall
*Bend your legs down to take the position of the chair
*Keep that position for 30 seconds
*Do this 3 times a day
Posted by Illuminati624 (Paranaque)
On 01/06/2012 12:35 pm
I was wondering the same thing. Will wait for your post victoriacastillo! :D
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Posted by JUANILDAOMBAO (San Pedro) | On 05/22/2014 8:24 am |
|||
I have no problem with my body except that I want to regain the flat tummy that I had years back before menopause. I guess Exercise number 5 would be the right one for me. The rest of the exercises I have tried all of these, my real problem is how to loss weight and flatten my tummy. |
Posted by Jopay (Vallejo) | On 03/27/2014 11:45 am |
|||
Write your question or specify the nature of the subject you want to address ... |
Posted by _p2785236_Marilyn (Tacloban) | On 04/09/2012 2:26 pm |
|||
Thanks Victoria 4 da post...der r some here w/c I mght nt b able 2 do @ 59 hehehe bt I wl try da others. I have big fluffy upper extremity (arms) I really wnt 2 get rid of dem wht exercise ang dapat ung sa stretching of da arms ba yun? anyways, keep me posted. I have big tummy 2 I wl try da suggsted prone position. Thanx nd b my friend ok...am Mayen frm Tacloban City. |
Posted by attydanamendiola (Paranaque) | On 01/26/2012 3:46 pm |
|||
I was just going to ask the same thing. Thank you so much Ms. Victoria Castillo. |
Posted by victoriacastillo (Parañaque) | On 01/06/2012 1:48 pm |
|||
Exercise 1: Today we are going to do squats, and exercise which is good for toning your legs and your butt. *Stand up straight and place a broomstick on your shoulders *Lower your butt while pushing it out, until your legs are horizontal to the ground *Do 10 sets of this exercise *Repeat it 3 times every morning Exercise 2: Today we are going to work on getting rid of the flab on your triceps! *Take a dumbbell or a 500 mili-liter bottle of water *Lower it by your nape, and then stretch your arm vertically as far as you can *Do this exercise 10 times, repeating this set 3 consecutive times Exercise 3: Got love handles? Let's get rid of them with this easy to do torso exercise! *Stand up and place a broomstick on the shoulders *Raise your head straight, and keeping your shoulders straight, try to go from left to right with your waist. *You can also do this sitting on a chair Exercise 11 (sorry! I missed this in my post below): Get your calves in shape! This exercise is fun and easy! *Standing up, with the back straight, arms at the side, pelvis tipped towards the front to contract abdominals. *Spread the feet more than the span of your shoulders. *Turn your feet outward, bend your knees and successively tip your toes then go down. *Do 5 sets of 10. |
Posted by victoriacastillo (Parañaque) | On 01/06/2012 1:47 pm |
|||
Exercise 4: Get strong, sexy legs with this rendition of the downward facing dog *Lie on your stomach with your toes touching the floor. *Lift your body and stretch your back so you are in an inverted V position. *Lift one leg, then stretch the leg as far back as you can for each, 10 times, and 3 sets for each leg. Exercise 5: Get that flat tummy you've always wanted with classic crunches! *Lie on your back, bend your legs and keep your feet on the ground. *Put your hands on each side of your body *Slowly lift the upper part of your body contracting your abdominal muscles and finish by putting your hands on your knees *Slowly go back to your original position without resting your head on the ground. OR *Lie on your stomach, and lean on your elbows and toes while contracting your abdominal muscles and hamstrings, so that the body is straight. *Fists clenched and thumbs pointing up. *Maintain this position for 30-60 seconds. |
Posted by victoriacastillo (Parañaque) | On 01/06/2012 1:46 pm |
|||
Exercise 7: Nice shoulders are always an asset, check out how to get them nice and strong! *Standing up, with arms at the side, slightly bend the knees. *Raise the arms on both sides without going beyond shoulder level. *To increase difficulty, you can use weights, or for starters, you can also use small bottles of water. *Do 2 sets of 10 exercises, pausing for 30 seconds in between. Exercise 8: Rotate your legs for better, stronger thighs! *Standing up, beside a chair so you can have the back of it as support. *Raise one leg to the side, and make small circles without touching the ground between repetitions. *Make 10 circles with each leg, alternating if you would like to have a sense of rotation. *Keep your body straight Exercise 9: Lift your body and tone that butt! Here's how! *Lie on your back, thighs bent, feet on the ground, and arms at the side. *Slowly lift your butt, while keeping your shoulders on the ground. *Do 4 sets of 20, and between each set, hold it up for 10 seconds. Exercise 10: If buns and thighs of steel is what you want, here's how to get it! *Standing, with your back straight, arms at your sides, place one leg in front of the other. Your feet should be 1 meter apart. *Bend by touching the ground with the back leg, and lift without totally stretching the legs. *Do 3 sets of 10, and do the same exercise with the other leg. |
Posted by victoriacastillo (Parañaque) | On 01/06/2012 1:45 pm |
|||
Exercise 12: Got a muffin top? Get rid of it with reverse crunches! *Lie on your back, with your arms crossed, legs half-bent vertically, contract your abdomen and lift your pelvis 1 to 2 seconds. *Do 5 sets of 6. Exercise 13: Who doesn't want slender thighs? Get them with this exercise. *Lie on your side, leaning on one elbow, leg stretched on the ground, the other leg bent, and the foot is posed flat before the opposite knee. *Raise the leg on the ground as high as possible, keep the contraction for 2 seconds, and resume. *Do 3 sets of 10. Exercise 14: Whether you want biceps like Popeye, or just get a bit toned, here's an easy exercise to get you started. *Stand up and hold a dumbbell in each hand or a 500ml bottle of water. *make sure your knees are slightly bent *Bend the forearm towards the arm. *Do 3 sets of 10. Exercise 15: Don't strain your back. Refrain from getting back pain with this exercise *Lie on your back, bend the knees with your feet on the ground, then raise them at an angle of 90 degrees for 30 seconds. *Do this 6 times. Exercise 16: Make your legs slim and your thighs toned with the chair position ! *Stand up with your back against a wall *Bend your legs down to take the position of the chair *Keep that position for 30 seconds *Do this 3 times a day |
Posted by Illuminati624 (Paranaque) | On 01/06/2012 12:35 pm |
|||
I was wondering the same thing. Will wait for your post victoriacastillo! :D |
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@JUANILDAOMBAO: To lose weight and achieve a flat tummy, just follow your Bon Appetit Diet meals consistently and engage in a regular exercise 3-4 times a week. You can check out our Exercises page here:
http://bon-appetit-diet.belletoday.com.ph/centralized/sessioncoaching/coachingexerciselist