Wednesday, 24 Oct 2018

Secrets of Eternal Beauty. Exercise. Part 4

Christie Brinkley exercise

If you can’t get motivated to exercise for your heart, do it for the ones you hold dearly in your heart. Exercise has to be fun!

TARGET: GLUTES, HAMSTRINGS

Stand in a split squat with one leg forward, one back. Bend the front leg at 20 degrees, keeping the foot flat on the floor. Bend your back leg at 20 degrees, with your heel up. Keep your arms crossed at your chest. Without changing the positioning of your legs, hinge your straight upper body up and over your front leg (without rounding your back). Think about trying to deepen the front hip joint as you hinge over. Take 3 to 5 seconds to lower down and 3 to 5 seconds to come back up. Repeat 8 to 12 times on each side.

QUAD CLOCK TARGET: QUADS, HIPS

Secrets of Eternal Beauty. Exercise. Part 4 - photo 1
sport and correct exercise are important

Imagine standing dead center in the middle of a clockface. Keep one leg stable and use your other leg to move around the clock. Start by simultaneously bending the stationary leg while reaching the moving leg out to barely touch an imaginary 12:00, then return to the start position. Do this 10 times in a row at 12:00, 3:00, and 6:00; when you get to 9:00, reach the right leg behind the bent/stationary left leg to touch 10 times. The bending of the stationary leg forces the quads and hips to eccentrically contract to stabilize the position. Repeat the sequence on the other side.

She always was a fan of sport

Swim the sand (or trail, road, even treadmill!) Even the classic jog needs a little spice once in a while, so here are some variations I’ve come up with to keep my workout interesting. I know these exercises sound silly (and look even sillier), but I promise the results are priceless. This simple concept came to me when I was getting ready to do the musical Chicago. I noticed that the second you add your arms (as a dancer does), you really up your heart rate. So, as I’m walking or jogging, I use my arms to do swimming strokes (like the crawl, breaststroke, and butterfly). Start by trying to do the crawl with your arms as you walk. Keep moving, checking your posture and standing tall. Are you getting out of breath? Great, it’s working! I love this exercise because it improves your posture and is a great cardio workout. Try it with two-pound weights in each hand as another variation. Or you can move your arms as though you are a ballerina or an announcer proudly extending your arms to welcome the audience. In fact, imagine you are in front of an audience and focus on your posture—keep your shoulders back, stomach in, ribs down (feel it?). Now add big sweeping gestures with your arms. These exercises will help strengthen your triceps and prevent that flappy skin under your arms.

QUICK TIP! RAINY DAY? TURN UP THE MUSIC AND DANCE!

Sometimes my daughter Sailor and I will blast music and try to do the latest dances. (Well, I TRY. She nails it and I provide the comic relief.) But we both end up drenched in sweat and laughing hard. And as we burn up “the dance floor,” we are burning up calories too! You could also try a dance class—hip-hop, jazz, or something like Zumba—it’s a really fun way to get your metabolism pumping. I like to set smaller daily goals—I count as I do the exercises, and each day I like to add more so I am always getting stronger. It’s almost like a game to write down how many push-ups I can do in a day or how long I can hold my plank pose. Then I try to do more the next day (and the next, and the next!). When a move gets too easy, challenge yourself to try a tougher variation.

Secrets of Eternal Beauty. Exercise. Part 4 - photo 2
                                  Her body is an example for every woman                                         exercise for sexy body

QUICK TIP! DON’T SIT STILL, EVEN AT THE OFFICE

If you need a reminder to keep moving, set an alarm every hour while you’re sitting at your desk. When it goes off, get up and walk around the office, stand up to talk on the phone, or even slip outside for a stroll around the block.

QUICK TIP! TO STAY MOTIVATED

I like to say that I’m declining the decline! And I urge you to do the same. Even if you feel like you can’t exercise or have gotten weak or out of shape, don’t use that as an excuse to succumb to inactivity. If you’re looking for a fountain of youth, exercise (and that can mean anything that keeps your body moving) is a good place to start.

PRODUCT RAVE

Ari and Sinead introduced me to the Supernova massage ball, and now I’m addicted to it. I use it before or after a workout (or while I’m at my desk or on the couch watching TV) to help release tight, overworked muscles—especially my hamstrings, calves, and lower back.
Yes, I really use it!
Total Gym—it works!

PLIÉS

It’s easy to fit in a couple of sets of 10 pliés while drying my hair (my hair takes a long time to dry!).

LUNGES

Here’s another move I do while drying my hair. Make sure your knee never gets in front of your foot, and follow through the full range of motion that’s comfortable for you.

STANDING LEG LIFTS

When I’m brushing my teeth, I bend one leg behind me and press up with my heel for a set of lifts (be sure to do the same number on both sides). Or I’ll lift my leg straight up in front of me, making sure to tighten my abs and squeeze my butt while I hold it there for a few seconds. And any time you’re doing something on one leg, it’s great for improving your balance too.

CHAIR SIT

While I’m drying my hair, I’ll pretend I’m sitting in a chair, even though there’s no chair there. It’s a great way to strengthen and tone the thighs and butt.

Secrets of Eternal Beauty. Exercise. Part 4 - photo 3
Sport is the source of good mood and health

regular exercise

AN EXERCISE FOR YOUR BRAIN

Exercise is physical, for sure, and there are many obvious benefits for our bodies. Working out keeps our muscles strong and toned, helps us manage weight by keeping our metabolisms high so we don’t have to count calories, and keeps our heart and lungs healthy. But don’t underestimate what exercise can do for your brain too. Research over the years on the benefits of exercise has found that it can improve your memory (and even decrease your risk of Alzheimer’s), help you sleep better, lower your stress levels, and improve your mood. I know that within seconds of starting a workout, my mind feels clearer and my body feels more relaxed—especially if I’m lucky enough to exercise outside. It makes me happy just to be outdoors! And when I’m walking, hiking, or running, it almost feels like meditation. My mind becomes so peaceful and calm. Whatever worries I had before heading out suddenly seem less important. It really puts everything into perspective. And afterward, thanks to the endorphins released during a workout, I get a boost to my mood that can last all day!

When I do yoga, I always take a few minutes at the end of my practice to calm myself and try to quiet the inner voice that’s stressing out about my to-do list and everything else. I find that even just taking five minutes for myself can have a huge impact on how I manage my stress. Regular meditation can help lower the levels of the stress hormone cortisol, which your body produces. Excess cortisol is bad for you in many ways, not the least of which is that it can lead to fat being stored in your belly. I’ve seen this connection firsthand! During a particularly stressful period in my life, when I wasn’t making time for myself, I noticed myself gaining weight in my stomach for the first time.

Secrets of Eternal Beauty. Exercise. Part 4 - photo 4
Positive energy is also very important for our health Christie Brinkley at the beach

So find five minutes away from your phone, away from the kids, away from your desk. Sit quietly, focus on your breathing, and just “be” with yourself. Your mind and your body will thank you for it.

For me that means variety. I love to mix it up and do as many different activities as possible. That way I never get bored! The other crucial element is that you must get results. Results can take time, which is why finding ways to move that you enjoy every day is essential (that’s what makes exercise fun, never a chore). And when you feel your jeans slip right on without a struggle, and you like the way the person smiling back at you from the mirror looks, that rewarding feeling will keep you committed to regular exercise.

Exercise will not only improve the way you look, your stamina, your endurance, and your overall health, but it also boosts your spirit. Exercise always puts me in a great mood. I know I am doing something good for myself, and that mood carries over into my day in so many positive ways. If I ever think about skipping my exercises, I just think about the great feeling of freedom, the joy of movement, the lightness and agility I feel after I do them and it motivates me to lace up my sneakers and get moving.

I cannot remember a time in my life when I haven’t been active. I was lucky enough to grow up in California, right on the beach in Malibu. With the ocean as my backyard, I spent most of my days bodysurfing, paddling on my board, sailing, diving, surfing, running on the sand, or roaming the wild canyons and hills that looked down on the sea. Some of my best memories from my childhood are of bodysurfing with my mother—riding a wave in, running back out into the ocean and catching another one—for hours on end, listening to her infectious laugh. All the other moms would just sit on their beach towels in the sun, but not mine. And like mother, like daughter: I live by the ocean on Long Island where I raised my three children, and I’m still out there all summer long, riding waves with my kids.

Secrets of Eternal Beauty. Exercise. Part 4 - photo 5She is hot at every age

Christie Brinkley sexy bodyI also love hiking because it combines my love of the outdoors with gorgeous scenery, and the rhythm of the hike becomes a kind of meditation that I find restorative. I enjoy skiing for the same reason. I feel so great at the end of a vigorous day on the slopes, and I know that I can eat everything on my dinner plate without any second thoughts or guilt!

Whether you’re running, hiking, skiing, surfing, or even just going for a walk with friends, you are getting great exercise, but you’d never think you were because it’s just so fun! And when you’re having fun and doing different activities all the time, exercise never gets boring. Plus, doing different movements means you get the benefits of cross training, because you are constantly working different muscles.

It doesn’t matter where you live—there are still ways to get outdoors and be active. I hope you can find a great trail in the woods, along a river, through a city park, near a bike path, or just on a pretty road. And since exercise is often more fun when you don’t go it alone, explore options for finding workout partners—join a group that hikes together on weekends, or hook up with a friend who wants to try a new class at your local gym.

QUICK TIP! THE POWER OF ECCENTRIC EXERCISE

There are two different types of strengthening moves—concentric and eccentric. Concentric is about shortening and contracting the muscles (think crunches), while eccentric is about strengthening while lengthening the muscles. “Eccentric contraction is our bodies’ braking system,” says my trainer, Ari Weller. “It is believed that most people could prevent slips and falls if they did eccentric training, because the muscles would know to turn on the brakes and stop the fall.”Injuries shouldn’t stop you. What doesn’t kill you might make you flabby—unless you get right back up again! My laundry list of injuries over the years is fairly impressive, but I’ve always been—and still am—determined not to let them get in the way of doing the things I love and staying in shape.

Despite of many obstacles, when I got the once-in-a-lifetime offer to star as Roxie Hart in Chicago the Musical on Broadway at age fifty-eight, of course I said YES!!!!!

The secret to saying yes was to get moving, and to stay moving throughout the run. If I sit still for too long—at my computer, on a plane, at a restaurant, or in the car—I feel a little stiff and creaky on my injured right side when I get up. A perfect example of this would happen nightly during my run in Chicago. At the end of the show, Velma and Roxie have a long dance number, then are lowered down in a small elevator box and have to stay crouched there for several minutes till the final curtain falls. By the time I was able to uncurl myself, I would be so stiff I’d literally limp off to my dressing room!

Secrets of Eternal Beauty. Exercise. Part 4 - photo 6
Christie Brinkley diving

Ultimately I had to leave the show as the pain from all my various injuries started to catch up with me. One of my mistakes during the run was not doing any other exercise—I thought the show was enough. And when I quit, I made the even bigger mistake of taking it easy and trying to rest up. Nothing could have been worse for me. The body will find ways to use other muscles in place of the one that hurts. Soon the aching muscle will get weaker as others take over. I got to the point where the pain was so bad in my right hip and left shoulder that I sought out second and third opinions. I had several doctors urging me to get hip replacement and rotator cuff surgery! I tried PRP (platelet-rich plasma) injections, which helped for a while, and hyaluronic acid shot into the joint, which was also effective but didn’t last. Finally, and luckily, I found a much simpler, nonsurgical remedy that’s really working for me—physical therapy.

The more I move, the better I feel. I just needed to know the right moves to get all my muscles working together again, and feeling improvement every day is pretty good motivation to keep moving! I work with two amazing physical therapists who’ve taught me the importance not only of continuing to exercise, but of learning how to do it correctly. This is not an area of your health where you should skimp—if you’re injured, it’s worth a few sessions with a physical therapist who can teach you how to continue to move through the pain without doing more damage, and how to heal and strengthen the injured areas. And even if you’ve never been injured (lucky you!), this information is vital for anyone who’s looking to get or stay in shape.

DYNAMIC PLANK
TARGET: CORE

This plank is done on the forearms. Line the elbows directly underneath the shoulders (don’t allow your shoulders to rise up toward your ears, and keep your abs braced to support your back). For more challenge, put your elbows 5 to 10 inches in front of your shoulders. This spreads the abdominal section out more, which calls for more abdominal engagement. Then try to “tug” (but not actually move) your elbows back toward your toes while engaging your quads and glutes. Hold for 30 to 60 seconds. The continuous dynamic tension makes this exercise much harder than a basic plank.

REVERSE PUSH-UP
TARGET: CHEST, SHOULDERS, ARMS

The setup is like a traditional push-up starting at the top. Keep the same dynamic tension as in the plank exercise (abs contracted, quads and glutes engaged), while slowly lowering yourself down to the floor as one solid connected body. While lowering (which should take 5 to 10 seconds), focus on continuously pressing your hands and feet into the floor—the slow lowering is what creates the eccentric contraction in the targeted body parts. Instead of pushing back up, just lower down to your knees and return to the push-up position. Repeat 8 to 12 times.

Secrets of Eternal Beauty. Exercise. Part 4 - photo 7
Christie Brinkley can’t live without sport

Christie Brinkley

BAND PULLS
TARGET: UPPER BACK, POSTERIOR DELTOID

Hold a light- to medium-resistance band with both hands, approximately shoulder-width apart (narrower is harder), with palms facing up. Keeping your core tight, draw your shoulder blades toward the middle of your back, then start to stretch the band out with straight arms until the band is touching your upper chest. Slowly resist the band as it comes back to its starting position. Repeat 8 to 12 times.

GLUTE HINGE
TARGET: GLUTES, HAMSTRINGS

Stand in a split squat with one leg forward, one back. Bend the front leg at 20 degrees, keeping the foot flat on the floor. Bend your back leg at 20 degrees, with your heel up. Keep your arms crossed at your chest. Without changing the positioning of your legs, hinge your straight upper body up and over your front leg (without rounding your back). Think about trying to deepen the front hip joint as you hinge over. Take 3 to 5 seconds to lower down and 3 to 5 seconds to come back up. Repeat 8 to 12 times on each side.

QUAD CLOCK
TARGET: QUADS, HIPS

Imagine standing dead center in the middle of a clockface. Keep one leg stable and use your other leg to move around the clock. Start by simultaneously bending the stationary leg while reaching the moving leg out to barely touch an imaginary 12:00, then return to the start position. Do this 10 times in a row at 12:00, 3:00, and 6:00; when you get to 9:00, reach the right leg behind the bent/stationary left leg to touch 10 times. The bending of the stationary leg forces the quads and hips to eccentrically contract to stabilize the position. Repeat the sequence on the other side.

Official contacts of Christie Brinkley:

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https://christiebrinkleyskincare.com/

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