Surprise arm muscles with a tubing routine

To get the most out of your exercise program, try changing your arm routine every three months so that your muscles don’t get used to the same movements. Tubing provides extra resistance and is a good way to make your routine feel different.

1 Stand on tubing with your feet a few inches apart and your knees slightly bent. Hold the ends of the tubing in each hand behind your head. Elbows should be bent and slightly forward of your ears. As you inhale, lift your chest and pull in your abdominals so your lower back doesn’t arch too much.

2 On an exhale, while making sure to keep your torso stationary and your elbows close to your ears, slowly squeeze the muscles in the backs of your upper arms and lift your hands above your head. Feel the resistance of the tubing as you straighten your arms -- but do not hyper-extend your lower back. Return to the starting position and repeat the exercise 12 to 16 times. Rest for 20 seconds, and repeat for three more complete sets.

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Karen Voight

Karen Voight can be reached at kvoightla@aol.com.