All The Right Curves

Often athletes develop foot problems because they train in shoes that are worn out or don't fit properly. Replace your shoes every few months, because the padding wears out. Also, replace shoes if the tread or heels are worn down. While replacing shoes is expensive, it is less expensive-and less painful-than a long-lasting heel problem. Other sensible training techniques, such as avoiding uneven or hard surfaces, can help prevent plantar fasciitis from occurring or returning

Pull-Over And Press

Works All three heads

Grab a 20 to 30 pound EZ Curl bar and lie faceup on a bench with your feet flat on the floor. Hold your arms straight and position the bar directly above your chest. Bend your arms and, in a slow, controlled motion, lower the bar past your head -toward the floor until your arms are aligned with your ears. Bring the bar back up above your chest, then slowly lower it to your upper chest. Do three sets of 10 to 12 reps, resting for up to 30 seconds between sets.

Note: It is ideal to work with a spotter when performing this move.

Blast Back Fat - Swiss Ball Y Raise

Lie facedown on top of a Swiss ball with your back is flat and your chest off of the ball. Let your arms hang straight down from your shoulders, turning your arms so that your palms are facing each other. Raise your arms at a 30-degree angle from your body (so that they form a Y) until they're in line with your body. Pause then slowly lower back to the starting position. That's one rep. Do 10

SIMPLE EXERCISES FOR BACK FAT- Upright Rows

This exercise uses several muscles of your upper back and shoulders. Stand with your legs slightly apart, keeping your back straight. Grasp a barbell with an overhand, hand-width grip. Contract your abdominal muscles and pull the barbell up along the front of your body to your chin, raising your elbows as high as possible. Pause and then slowly lower the bar back to the starting position. Complete two to three sets of eight to 12 repetitions.

TRY THIS THIGH EXERCISE: Toe Squat with Overhead Reach
When you press your knees firmly together, imagine you're holding something precious between them: A love letter. A favorite photo. A sandwich.
• Come into a chair pose, abs engaged, inner knees and ankles touching, hips lowered to a half-squat, dumbbell over your head.
• Now come up onto the balls of your feet and keep your lower legs controlled as you lower and lift your butt, about 4 inches.
• Take your time and keep yourself steady as you lift and lower, between 8 and 12 times.

Blast Back Fat - Lat Pull-Down
This exercise mainly works the large latissimus dorsi muscle that coves the bulk of your middle back. Sit facing a lat pull-down machine with your knees bent and legs positioned under the pads. Grasp the handle with a wide overhand grip. Contract your abdominal muscles and pull the bar toward your upper chest while pushing your chest out and pulling your elbows back. Pause at the end of the movement then carefully return to the initial position. Perform two to three sets of eight to twelve repetitions of this exercise.

High-Intensity Interval Training
High-intensity interval training burns plenty of calories during and after the session. You will lose body fat throughout your body, including in your back. High-intensity interval training makes your body more efficient at breaking down body fat and using it for energy. Do an interval session on the treadmill by sprinting for 45 seconds and then walking for two minutes and 15 seconds. Perform this workout twice a week for 20 minutes.

Stability Ball Pushup

Works Medial head

Get in pushup position with your hands on the center of a stability ball. Bend your elbows, lowering yourself toward the ball. When your chest comes within an inch or two of the ball, press back up. That's one rep. Do three sets of 10 to 12 reps, resting for up to 30 seconds between sets.

Trainer Tip Play nice with your joints: Never lock your elbows at the top of a pushup.

Blast Back Fat - Single Arm Dumbbell Row
This exercise targets the muscles of your upper and middle back as well as your shoulders and arms. Grasp a dumbbell with your right hand with your palm facing in. Place your left hand and left knee on an exercise bench to support your back. Begin with your right arm extended and hanging toward the floor. Contract your abdominal muscles and bend your right arm to lift your elbow as high as possible while bringing the weight toward your chest. Pause at the top of the movement then slowly lower back to the starting position. Complete eight to 12 repetitions then repeat the exercise with your left arm. Perform two to three sets of the exercise per arm.

Leg weights give you a number of workout options, whether you exercise at a gym or at home. The versatility of these weights allows you to increase the resistance of normal body-weight exercises. However, leg weights also increase the risk to your joints. Alternate weighted walking with regular walking to minimize the risk of injury.

Squat with Ball
• Place an exercise ball between the wall and the curve of your lower back.
• Stand with your feet shoulder-width apart.
• Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.
• Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.

Lunges with Dumbbells
• Stand with your feet hip-width apart, holding a 5- or 8-pound dumbbell in each hand.
• Lunge forward with your left leg, then straighten your leg. When you lunge, your right knee should come to about an inch above the ground without touching it.
• Keep your torso perpendicular to the floor, with your weight evenly distributed between your legs. Align your front knee over your front ankle, keeping the weight in your heels instead of on your toes.
• Continue these lunges for 30 seconds before switching sides and doing another 30 seconds on the other leg.