Healthy Hollywood: Get Movin’ Monday – Hollywood Moms’ Post-Baby Workout!
First Published: January 21, 2013 1:38 PM EST Credit: Getty Images
NEW YORK, N.Y. -- It was mama’s night out at last week’s Golden Globes.
Claire Danes, Megan Fox, Jennifer Garner and Adele were some of the hottest ladies on the carpet and they all had a baby within the last year. Let’s hear it for these amazing post-baby bods!
Fitness guru Michael Olajide, who created the Aerospace fitness program and helped supermodel Adriana Lima get back her pre-baby Victoria’s Secret runway shape, reveals, “After clearance by your OB-GYN, new moms should resume a consistent training schedule based on lightweight/high speed exercises that requires you to move fast.”
Olajide’s Aerospace program is based on hardcore cardio and boxing-inspired moves. He recommends his clients work with a combo of jump roping and shadow boxing program. “The reason why both these exercises are the best is because they both require a thing I call upper body cardio. It places the stress on the arms and core and not the legs like conventional exercises, such as running and cycling.”
Olajide shared with Healthy Hollywood 3 of his favorite moves to achieve toned shoulders, which are a must-have asset on the red carpet. Or, for anyone who wants to wear shoulder-baring dress.
1) PUNCH UPS: Stand with your feet shoulder width apart. Hold a 1 pound weight in each hand (or no weight). Make a fist with each hand and hold the weight tight. Raise your left fist high as your right fist stays beside your cheek, then raise your right fist as you drop your left. Start at a slow speed, as your body gets warm (25X) increase your pace to moderate speed as your body becomes a little more comfortable at this pace (50X), increase your speed to max (100X) punching straight up to the ceiling and pulling the hand back down.
Remember: Keep your hands away from your face as the weights come back down and do not lock your elbows at any point.
2) PUNCH OUTS: Stand with your feet shoulder width apart. Hold a 1 pound weight in each hand (or no weight). Make a fist with each hand and hold the weight tight. Keep both your right and left fist on either side of your face. Punch outward face height with the right fist, and as the fist comes back to the side of your face, punch forward with the left fist.
Start at a slow speed, as your body gets warm (25X) increase your pace to moderate speed as your body becomes a little more comfortable at this pace (50X), increase your speed to max (100X) punching straight out chin level while pulling the hand back in.
Remember: do not lock out the elbows when you punch forward and as fast as the hands punch out you must also pull them back. Keep your elbows down to your ribs when your hands are back.
3) JUMP ROPE: Jumping rope Aerostyle is one of the greatest cardiovascular workouts you can have. You will incinerate the calories and fat in a fun and efficient way. Patience and repetition is the key.
The basic jump: 1st measure the rope and make sure it is the correct length. If you step on the middle of the rope, the top of the handles should reach your underarms. If too long, adjust, if too short buy another rope. The wrist is the motor, so turn the wrist when you jump.
You have to turn the wrist with purpose because the hands set the pace of your jump. The jump should come from the ball of the feet. Do not pick up the heels behind you. Stay on the ball of your feet, both feet together, knees slightly bend on impact. Turn the rope overhead and as the rope comes down towards your feet, then jump the rope.
Try to jump the rope 8 times in a row and then build up to 16, then 32 and eventually 1 minute. Build up this ability over 3 weeks.
Eventually you will build up the ability to jump for 3 minutes nonstop.
Try to jump rope for 10 minutes every day.
Want to try Aerospace? Michael just released a box set of 4 DVDS, which includes upper body cardio routines, fun core workouts and energetic lower body exercises. For more information, head over to www.aerospacenyc.com
-- Terri MacLeod
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