Standing Side Stretch & Half Point Bicep Curl Extension

You’ve worked hard this week!  Time to unwind and distress those tense muscles!  Why not stretch your whole body out with an easy standing side stretch!  This is a perfect exercise for those of you who worked extra hard on your abs and obliques!  This is an equally a super stretch for all the runners out there who can occasionally get a sore side!  Lets get the sore muscle all worked out!  Stand up tall.  Raise your arms parallel to the ground.  Bend from the waist but keep your upper body straight.  So you will bend down and twist.  Touch your left foot with your right hand and switch sides.  Feel the side muscles stretching and elongating.  Do this stretch after any abdominal exercises or running workouts.  Get flexible with the standing side stretch!

Now try it!  Stand tall.  Bend and twist down to the left foot for 2-4 counts and return to the starting position.  Repeat on the right side.  Do this 20 times.  Complete at least 3 sets.  For a deeper challenging stretch, touch behind your foot instead of the toes.  Stretch out those sides!

Curl your way to lean biceps!  The bicep curl is an easy exercise that works into those bicep muscles.  Lets add a variation to the simple bicep curl.  The half point bicep curl extension focuses deep into the bicep for a great workout.  Lets get started.  Grab a pair of dumbbells preferably between 5-10 pounds each.  Stand up straight with legs placed under the shoulders.  Watch your posture.  Tuck in the butt and slightly pull in the abs to protect your lower back.  Relax your shoulders.  Start with the arms down by your side facing the palms out.  Keeping the elbows in towards the wait, curl up half way into a 90 degree position.  From here extend hands out working even deeper into the biceps.  Pull the hand back into the 90 degree position and curl back down.  With two great moves, your biceps will be on fire!  Shape up the arms with the half point bicep curl extension!

Now try it!  Grab your weights!  With correct form, curl up half way for 2 counts and then extend out for 2 counts.  Pull the hands back in for 2 counts and release back down for 2 counts.  Do this 20 times.  Repeat the same exercise going from a 2 count to a 1 count.  This will increase the heart rate and give the muscles a challenge.  Complete 2-3 sets.  Burn those biceps!