Page 71 - Kay Handyside - Fat to Flat Belly

Exercise Description Reps Sets Month 2 Month 3
Single arm Shoulder press Seated
Sit on a bench Engage your core - pull your navel into your spine
Look forwards Begin with arms flexed in front of you - a closed book position
Open the elbows out to the sides and feel the back of the shoulder blades engage Press the weight into the air hands in line with the shoulders , upper arms in line with the ears
Push the weights all the way up as high as you can - you should feel your core engaged here. Drop them back to the shoulders and return to the start position . MAKE SURE THE SPINE STAYS NEUTRAL - no back bends or arching the back - stand tall - engage the core
10- use light weight
3
4 sets add a little weight .
Sit on the swiss ball MAKE SURE CORE IS ENGAGED
4 sets add a little weight .
STAND MAKE SURE THE CORE IS ENGAGED - NO BACK BENDING, lock the legs do not use them.