My Basketball season routine
Wake up at 5:45 am, either run a mile or do 1000 sit ups. School from 7am-2pm. From noon until 1 pm lift weights or run. From 2 until 5:15 have basketball practice. Learn to eat small, light meals in a car.Do homework and get ready for dance, which is from 7pm - 9pm. Go straight from dance to volleyball.Come home at 10:30. Go to bed. Wake up at 5:45 am the next day and continue routine. Works like a charm.

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Intermediate Routine
   Spinal Lift (3 to 5 reps)
   This exercise teaches your abs and lower back to work in sync with each other while stretching and strengthening both muscle groups. This also increases posture awareness, and stretches the backs of your thighs. Sit up tall with your legs out in front of you and comfortably apart. Gently flex your feet. Extend your arms out in front of you, shoulders relaxed, palms facing in toward each other. Pull your abs in toward your spine. (Note: If you have trouble sitting up straight, bend your knees slightly.) Pull your abs inward even more, tuck your chin to your chest and round forward so your fingertips move toward your toes. Hold a moment and then roll back up to your tall starting position, trying to feel each vertebra stack directly on top of the one beneath it as you go. Hold a moment before moving into the next rep.
The Folding Chair (8 to 15 reps)
   This is an intense, all-around ab toner. Sit tall with your hands on the floor behind you and your legs bent and held up off the floor; in this  position you are balanced on your butt and palms. Bend your knees in and move your chest forward so that they move toward each other and come together just over your hips. Hold a moment and then return to the start.
Limited Leg Lower (8 to 15  reps)
You will feel this exercise mostly in your lower abs, but it is also a great all-around ab toner. (Note: If you have lower back problems, proceed with caution.)  Lie on the floor with your hands behind your head. Lift your head, neck and shoulders up off the floor. Raise your legs straight up over your hips. (If holding your legs up straight is too difficult, you may bend your knees slightly.) Pull your belly button in toward your spine to anchor your back to the floor. Lower your legs toward the floor a very small distance, 1 to 2 inches at most. Slowly lift to the start. As you do this exercise, concentrate on keeping your abs tight and your back anchored. Do this exercise slowly to make sure you are powering the movement from your abdominal muscles rather  than momentum.
Slow Bike (8 to 15 reps each side)
   Although this exercise zeros in on your obliques, it also gives the mid ab muscles a good workout.
Lie on your back with your left knee bent toward your chest, your right leg extended and a few inches off the floor. Place your hands behind your head, fingertips touching. Curl your head, neck and shoulders up. Rotate from your middle so that your right elbow is pointing toward your left knee. Hold for a slow three count, then slowly rotate to the other side by bending your right knee and extending your left leg as your left elbow moves toward your right knee. Again, hold for a slow three count. Continue rotating to complete reps.
Full Hover (3 to 5 reps)
   This is an advanced version of the Hover in the beginner's routine. It works your abs even harder.  Assume the raised pushup position by balancing on your palms and underside of toes. Pull your abs
in so that your entire torso is in a straight line. Tuck your chin toward your chest. Lower yourself 1/4 inch or so by bending your elbows and hold for 10 slow counts. Focus on keeping your torso straight the entire time. To rest between reps, sit back on your heels and drape your body forward. Opposite Extension (3 to 5 reps)
   This exercise strengthens and lengthens your lower back. Lie on your stomach with your abs pulled up and in toward your spine and your hipbones in firm contact with the floor. Stretch your arms out in front of you along the floor, directly in line with your shoulder joint and extend both your legs straight out behind you, directly in line with your hip joints.  Lift your right arm and left leg 1 to 2 inches off the floor. Hold a moment. Slowly lower to the start and repeat with the left arm and right leg. Lengthen your body as much as possible. Pretend you're trying to reach something with your toes and fingertips that's just out of your reach. You'll feel a gentle pull through your lower back and a mild stretch down the entire length of your body.

   Advanced Routine
   Advanced Spinal Lift (3 to 5 reps)
   This teaches your abs and lower back to work in sync with each other while adding an element of
   intensity to the Spinal Lift from the intermediate routine. Sit up tall with your left leg bent and your left foot flat on the floor. Extend your right leg up and out so that your right knee is level with your left knee. Relax your shoulders and extend your arms straight out in front of you, palms facing in toward each other. Pull your bellybutton in toward your spine. Lean a small way back then lift up tall, reaching your fingertips upward toward your extended right foot. Hold a moment before moving into the next rep. Don't let your leg drop downward, and keep it as straight and long as possible. Do an equal number of reps with your left leg extended.
Rewind (3 to 5 reps)
This exercise is an advanced version of The Hinge from the beginner routine. It uses your abdominal
and lower back muscles to promote balance, strength and good posture. Sit up tall on the floor with your knees bent and your feet flat on the floor a comfortable distance in front of you. Relax your shoulders and extend your arms out in front of you at shoulder level. Pull your bellybutton in toward your spine. Lower your body an inch or so toward the floor by rounding your back and pulling your abs in even more. Hold a moment and then lower an inch or so closer to the floor. Continue lowering in this way until your head touches the floor. Hold underneath your thighs and gently assist yourself back up into the sitting position. Don't allow your feet to come up off the floor at any point.
Hundred (100 reps)
   This Pilates exercise is a deceptively simple yet very intense overall abdominal exercise.
   Lie on your back with your abs pulled inward. Extend your arms down your sides, parallel to your
   body. Hold them a few inches off the floor. Relax your shoulders and lift your legs off the floor,
   bending your knees slightly toward your chest. Lift your head up and tuck your chin to your chest so that you're looking directly at your navel.Straighten your legs and lower them as far as you can toward the floor while still maintaining contact between your lower back and the floor. Go no lower than a 45-degree angle to the floor. Keeping your arms long and extended, pump them vigorously up and down about an inch 100 times. Inhale every five pumps; exhale every five pumps. Once you have completed the 100 pumps, bend  your knees into your chest to finish.
Ab Circles (3 to 5 reps)
   This exercise works your middle three-dimensionally with a special emphasis on your obliques. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Place your hands behind your head but don't lace your fingers together. Round your elbows outward, tuck your chin slightly, and pull your abdominals in toward your spine. Lift your head, neck and shoulder blades off the floor and hold.Make a small clockwise circle with your waist: bend a small distance to the left, curl a small distance upward, bend a small distance to the right, and then lower a small distance downward. This is one repetition. Do an equal number of reps in a counter clockwise direction. Suspended Hover (3 to 5 reps)
   This is a very intense version of the Hover in the beginner's routine. It works your abs (and your arms!) even harder. Assume the raised pushup position by balancing on your palms and underside of toes. Pull your abs in so that your entire torso is in a straight line. Tuck your chin toward your chest.
 Bend your elbows until your upper arms are parallel to the floor and hold for 10 slow counts. Focus on keeping your torso straight the entire time. To rest between reps, sit back on your heels and drape your body forward.
Swimming (8 to 15 reps each side)
   This exercise strengthens and lengthens your lower back.  Lie on your stomach with your abs pulled up and in toward your spine and your hipbones in firm contact with the floor. Stretch your arms out along the floor in front of you, directly in line with your shoulders, and extend both your legs straight out behind you in line with your hips. Lift your right arm and left leg 1 to 2 inches off the floor. As you lower them to the floor, lift your left arm and right leg up. Continue this lifting and lowering as if you are swimming through the ocean Don't stop until you have completed all reps.

 Sometimes we have to change our routine around to get our muscles to respond to the workloads we place on them. If you've been using the same ab routine for a while, it's time to modify it. If you don't have any lower back problems, you can try some of the  more strenuous abdominal exercises. Some of these exercises you'll be able to do on your own, some require a medicine ball, and some a partner or a trainer. Misery loves  company, so teaming up with some one to train abs is a perfect solution. Treat   abdominals like any other muscle groups you train. By that, I mean don't spend thirty minutes on an ab routine, and don't train your stomach muscles everyday. All muscle groups need at least one day's rest between workouts to allow repair, recovery, and   growth. Here are some suggestions:
   Lie on a bench. Reach over your head and hold onto the bench. Raise both legs in the
   air until your toes point at the ceiling. Keep both knees slightly bent. Raise and lower
   your hips, keeping them from touching the bench.
   Sit on the floor with your knees bent, and hold your arms straight in front of you.
   Keeping your arms low, lean back until you're halfway to the floor. Lift your feet off the
   floor and extend your legs until they are straight. (Keep your legs low.) Hold for up to
   30 seconds and then repeat.
   Sit with your knees bent, and your feet flat on the floor. Cross your arms over your
   chest so that your hands rest on the opposite shoulders. Keep your back straight and
   lean back. Gently twist from side to side. NOTE: There should be absolutely no
   movement from the waist down. If this exercise is performed correctly, there should be
   a minimal range of motion (only a couple of inches to each side).
   Lie on the floor with your knees bent. Raise your legs so that your hips and knees
   are bent at 90 degrees. Place your hands behind your head, keeping your elbows on
   the floor. Twisting from the waist, bring your right elbow towards your left knee, and at
   the same time, extend your right leg. Your left elbow should remain on the ground.
   Complete the set on one side then change to the other.

Distinctly David: The Good Morning is a basic lower-back warm up that can be used at all levels. At the beginner level, concentrate on getting the form down and focusing on stretching out your lower back and hamstrings. As your  level of proficiency improves, you can add weight by placing a pair of light dumbbells  behind your head.
Jumping Jacks
   Muscles worked: Thighs and arms
   Time: 1 minute
David's Platypus Walk
   Muscles worked: Butt
   Time: 30 seconds This is an awfully silly looking exercise but it will get your heart pumping and quads burning. Sit into a squatting  position with your hands behind your head, your knees aligned with your toes and your butt sticking back as far as you can. Keep your core tight and walk forward while pushing off with each heel. If you perform this correctly, you'll look like a platypus -- and your glutes   and thighs wwill be on fire. Make sure to sit back in your heals. Do not step too far forward or you'll stress your trailing knee.
Shadowboxing
   Muscles worked: Shoulders, back, arms and abs
   Time: 1 minuteYou can shadowbox with or without weights. Hold light weights in each hand, and throw a series of punches. Make sure not to punch so quickly that you hyperextend your elbows or shoulders.  Throughout your workout, keep your abs tight and your shoulder blades retracted. The tighter your core, the more effective shadowboxing becomes. Try the following punches, interspersed with some knee bends, as if you were ducking an incoming punch from our shadow.Crossover   Stand with your abs tight and your back flat. Punch your left fist out diagonally, ending at torso level in front of your right ribs. Pull back and repeat on the other side.
Uppercut  With your left elbow against your ribs and your palm turned up, punch in an upward motion, as if you were punching someone in the stomach and trying to lift him off the ground with your fist. Pull back and repeat on the other side.
   Plié Squats with Calf Raises
   Muscles worked: Butt, hips and calves
   Time: 1 minute Get in a squat position with your feet shoulder-width apart and hold a dumbbell between your legs. Your toes should be turned out at a 45-degree angle. Stick your butt back as you squat down, keeping your body weight in your heels. As you are sinking into the squat, bring your heels off the ground and rise off the balls of  your feet. (Continue to keep your body weight back toward your heels.) Then, bring your heels back to the floor and shift your body weight back into them, squeezing your inner thighs and glutes before pressing back up. Pay attention to your knees and lower back with this move. Don't allow your knees to jut beyond your toes. Also, don't lock them in the "up" position. If your lower back hurts, you are not keeping your abs tight enough throughout the move.This can also be performed with someone (as shown), allowing greater stability and more range of motion.
Reverse Lunges
Muscles worked: Butt, hips, back of thighs and outer thighs
Time: 2 minutes Stand with your feet shoulder-width apart. Keep your core stable and your weight on your heels. Inhale as you take a large step back with your left foot, planting and then lowering your body until both legs are at right angles. Exhale as you push up through your front heel. Always keep your body weight in your heels, making sure to press up through your heels on the ascent. Once you get into the lunge position, pulse slightly up and down 15 to 20 times, focusing
   the weight from your heel into your glute.
Squat Thrusts
   Muscles worked: Arms, shoulders, abs, butt, thighs, and calves
   Time: 1 minute A. Stand with your feet shoulder-width apart. B. Squat down and place your hands on the floor slightly in front of you. C. Supporting your weight with your hands, kick both legs out behind you  so you are in an elevated push up position. D. Quickly tuck your legs back beneath you (returning to position B).E. Stand up.
Scissors Reverse Crunch
   Muscles worked: Lower abs
   Time: 1 minute Lie on your back on a mat. Bring both legs into the air so that your legs form a 90-degree angle with your body. Stabilize your core and make sure your abs are tight. Bring your feet apart so  your legs form a scissor shape. Then, exhale as you simultaneously pull your belly button down into the floor and roll up from your hips, concentrating on scooping out your lower abs. Make sure your feet are flexed. If the move becomes too easy, use 5- to 10-pound ankle weights or ask a friend to apply gentle pressure downward to your ankles. If your lower back hurts during this move, limit your range of motion and be sure to disengage your hip flexors. Additionally, be sure to tighten up your abs and keep them contracted throughout the movement.
David's Donkey Deluxe
   Muscles worked: Glutes and hips
   Time: 2 minutes  A. Get on all fours with your hands under your shoulders and your knees under your hips. Make sure your back is flat, not arched or curled. Stabilize your torso by contracting your abs. lnhale as you lift your right knee off the floor and pull it straight in toward your chest. B. Exhale as you press your right foot back and up behind you in an arcing motion. You should feel the motion in the lower part of your buttocks. Inhale as you lower your leg until your thigh is parallel to the floor. C. Exhale as you raise your leg again, this time bent at a 90-degree angle, pulsing your heel toward the ceiling. D. Exhale as you straighten and raise your right leg behind you. Inhale as you lower it. E. Exhale as you go directly into the "hydrant," bending your leg and lifting it to the side, as if you were a dog using a fire hydrant. You should feel the exercise in your buttocks and outer thigh. Distinctly David: I like to perform all of the Donkey movements slowly and methodically. Make sure you are contracting your glutes in every move. If you feel it in your lower back, tighten your abdomen and flatten the arch in your back. If your wrists hurt in the all-fours position, hold your hands together and
rest on your forearms. For additional intensity, you can use a pair of ankle weights. It's best to start with a lighter set (5 pounds) and increase as you are able.
Bench  Stepups (if possible, with Tricep Kickbacks)
   Muscles worked: Glutes, front of thighs, back of thighs and calves
   Time: 1 minute  A. Stand in front of a step with your core stable. Place your right foot on the step and  press up through the heel of your right foot to lift your body up off the ground and onto the bench. B. Once you've extended your right leg, bring your left knee up toward your chest. Lower yourself to the ground. Switch legs, and repeat the motion on the other side. C. Step up with your right leg again, but this time, bring your extended left leg straight behind you without bending your knee. Lower it and repeat on the other side.When stepping up, it's very tempting to push off with your foot, giving yourself momentum for the step. Resist the urge, focusing on pushing instead only through the leg that is lifting your body. Distinctly David: For an additional tweak, extend both arms out and overhead as you extend your rear leg behind you. Perform the move at a good clip, but keep the form and focus tight. Make sure not to arch your lower back.  Do not do this move if you have a history of knee or lower back problems.
Triceps  Kickback
   Muscles worked: Triceps
A. While holding a dumbbell at your side, go into a lunge stance and bend forward  from the waist, making sure to keep your back straight. Bend your elbow and hold the weight so that your palm is facing forward. Rest your other hand on your thigh.B. Exhale as you press your hand back, straightening your arm, making sure to keep your wrist locked. C. Rotate your wrist so that your palm ends up facing behind you.Keep your elbows close to your body throughout the move and concentrate on  keeping your shoulders and upper arms motionless. If you feel this move in your lower back, your abs are not tight enough.
Pushups
Muscles worked: Chest, arms, back and shoulders
Time: 1 minute
 Top 10 Ways to Jump-Start Weight Loss
   1. Eat protein at every meal, including breakfast.2. Eliminate wheat- and flour-based products for the time being. And yes, that definitely includes bread and  pasta. 3. Eat unprocessed foods. Ninety percent of what you eat should be food that could have been hunted, caught, gathered from the ground or plucked from a  tree. 4. Reduce starch to one portion a day, and don't eat that portion during your evening meal. Best choices are oatmeal, sweet potatoes and beans.  5. Don't overdo fruit: two a day maximum, and only the low-sugar, high-fiber variety. Apples, pears, plums and berries all are good choices. Bananas are not. For now, fruit should be eaten alone or with something light like nuts or a little cheese. Lose the fruit juice. 6. Reduce or eliminate dairy for the
   time being, especially cow's milk. Exceptions: reasonable amounts of cheese and occasional
   portions of yogurt, but not the fat-free kind (it contains way too much sugar).  8. Stop using vegetable oils such as sunflower, safflower and corn. 9. Watch which types of fat you're
   eating. The amount of fat you eat is probably less important than the kind of fat you eat. The worst
   are fried foods, margarine and foods that contain hydrogenized or partially hydrogenized oils. The best is omega-3, found in fish and flaxseed oil. 10. Obsessively drink water: at least eight or more large glasses each day. Every day. No excuses.
   5 Ways to Start Losing Weight Today
Carry a notebook and a pen. Make sure you write in that notebook! Every single thing that you swallow should be written in your  notebook, preferably as soon as you swallow it. If you finish your daughter's leftover Pop-Tart at breakfast, write it down. Sample a cookie at the office? Write it down. Just a "taste" of the stew you're making for dinner? You've got it: Write it down! Writing down what we eat and drink forces us to  be aware of what we're putting in our mouth. It also gives us an easy way to track our intake and decide what changes we want to make.
   Ask "why?"Every time you start to eat or drink, ask yourself one word: Why? Why am I eating this? Am I hungry, tired, bored, stressed, lonely? The correct answer is simple: hunger. If you're not
hungry, don't eat. Figure out what you need to do to satisfy that emotion: Take a nap, read a book,
   yell at your boss, call a friend -- just don't eat if you're not hungry.
Eat to lose.That's right, if you skip meals you won't lose weight. Why not? Because then you'll get
   so hungry that you snack, or eat more than you want to, or end up feeling miserable and quit right
   away. Everybody needs to eat and deserves to eat three meals per day. Snacks, too (if, of course,
   you can answer #2 correctly first). And forget those skimpy little diet meals. They just leave you
   feeling hungry and unsatisfied. A meal should include whole grains, fruit and vegetables, protein and   even a small amount of fat.
Remember your favorite things.If you've ever tried to completely avoid your favorite food, then completely lost control and devoured the entire bag of cookies, you know what I'm talking about. Stuck on chocolate? Eat one delicious, exquisite piece of high-quality chocolate every evening. Savor that chocolate. Sit down, relax, and do nothing but enjoy the flavor, texture and experience of eating the chocolate. Eat slowly, enjoying every bite. And whatever you do, don't feel guilty. A small portion of your favorite food will keep you satisfied and happy -- and losing weight.
   Find a part of your body that moves (not your mouth) and move it.Everyone can move something. If you have bad knees you can still exercise your arms or even do water exercises in a pool. Take up line dancing or karate. Walk the dog in the morning before work, take the kids for a bike ride after school, or listen to favorite music while using your treadmill. Even housework can become exercise if you move vigorously enough. Turn vacuuming into a race, wash windows with plenty of elbow grease, or scrub flours until you work up a sweat. There simply are no excuses for not moving. Every day. Monday through Sunday. Start with five minutes and add 1-5 additional minutes every week until you're moving for at least 60 minutes every day. You can spread the activity times apart if you want: vacuum for 10 minutes in the morning, take a brisk 15-minute walk at lunch, ride bikes with your sweetie after dinner for 30 minutes and carry out garbage (at a fast clip) for 5 minutes. You've done it! There you have it: five simple, easy-to-start steps toward weight loss and long-term weight management. Start right now.
Buttocks: Gym: Leg press Home Free Weight Exercises: Squat
Thighs (front): Gym : Leg extension Home Free Weight Exercises: One-legged squat
Thighs (back): Gym : Leg curl  Home Free Weight Exercises: Alternating lunges
Calves:   Gym : Seated calf press Home Free Weight Exercises: Standing toe raise
Upper and middle back:Gym: Lat pull-down Home: Dumbbell single-arm row
Chest:  Gym: Vertical chest press Home Free Weight Exercises: Dumbbell chest press
Arms (front): Gym : Arm curl Home Free Weight Exercises: Dumbbell biceps curl
Arms (back):  Gym : Arm extension Home Free Weight Exercises: Dumbbell kick-back
Abdominals: Gym: Abdominal crunch on physioball  Home:  Basic abdominal crunch
Squat (Legs)
   Stand with your feet as wide as your hips, your weight slightly back on your heels, and place your
   hands on your hips. Pull your abdominals in, stand up tall with square shoulders and a lifted chest.
   Sit back and down, as if you're sitting into a chair directly behind you. Lower as far as you can
   without leaning your upper body more than a few inches forward (this depends on your flexibility and  your build.) If you can bend your knees far enough so that your thighs are parallel to the floor don't go any further than that and don't allow your knees to travel out in front of your toes. Once you feel your upper body fold forward over your thighs, straighten your legs and stand back up. Take care not to lock your knees at the top of the movement.
  Bench Dips (Arms)
   Sit on the edge of a chair with your legs together and straight in front of you, toes pointing up.
   Keeping your elbows relaxed, straighten your arms, place your hands about six inches apart and
   firmly grip the edges of the bench. Slide your butt just off the front of the bench so that your upper
   body is pointing straight down. Keep your abdominals pulled in and your head centered between your shoulders. Bend your elbows and lower your body in a straight line. When your upper arms are
   parallel to the floor, push yourself back up.
6. Basic Crunch (Abs)   Lie on the floor with your feet hip width apart. Cradle your head in your hands without lacing your  fingers together and with your elbows rounded slightly inward. Tilt your chin a small way towards your chest and pull your abdominal muscles in. Exhale through your mouth as you curl your head, neck, and shoulders up off the floor. Hold at the top of the movement for a moment, and then inhale as you slowly lower down.